1. Breathwork (2–5 Minutes)

Even on the busiest day, you can always find two minutes to breathe. Breathwork is one of the most underrated tools for resetting your energy, lowering stress, and clearing your mind.

✨ Try this: Between calls, set a timer and practice box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4). You’ll be amazed at how quickly your nervous system shifts.

2. Movement (10–20 Minutes)

You don’t need an hour at the gym to feel good in your body. I carve out at least 10 minutes—whether it’s a Pilates flow, a stretch, or a walk outside. Movement keeps your energy up and helps you avoid that drained, slumped-over-your-desk feeling.

✨ Try this: Block off a “movement meeting” in your calendar like you would a work call. Protect the time—even a quick stretch on the mat counts.

3. Hydration (All Day)

It sounds simple, but staying hydrated is the key to focus, energy, and digestion—especially on high-output days. When I hydrate well, I notice I don’t hit the same afternoon crash.

✨ Try this: Start your morning with a full glass of water before coffee, and keep a reusable bottle on your desk. Add electrolytes if you’re feeling extra depleted.

The Bottom Line

You don’t have to overhaul your schedule or add more to-do’s. These three practices—breathwork, movement, and hydration—are my non-negotiables. They’re quick, realistic, and doable for anyone, no matter how back-to-back your day looks.

Even small rituals done consistently can completely shift the way you feel. So on your next busy day, choose one (or all three!) and notice how different you feel by evening.

With wellness,
Kat 💛