Currently, I’m sharing my Top 10 tried-and-tested ways to bring meditation and mindfulness into daily life … the very same practices that have kept me anchored for over twenty years. These are simple, practical, and (most importantly) doable.

I encourage you to try each of these and see what resonates. Meditation isn’t about rigid rules – it’s about finding what works for you. But one thing is certain: You have to DO IT to GET IT.

This series was inspired by a Harvard Business School article highlighting our rapidly declining ability to direct and sustain attention – and the serious consequences this has on our productivity, well-being, and relationships. Today, we explore Tip #6:

Tip #6: Powering UP!

Power-Up Meditative Exercise

Beating the Afternoon Slump

Did you know your brain uses about 25% of the oxygen from each breath? If you often experience brain fog in the afternoon, there are a few common culprits: your body struggling to digest lunch, dehydration, or ineffective breathing (which poor posture and ongoing stress can make even worse).

The good news? A few powerful Meditative Breath Exercises can reset your breath, re-energize your mind, and bring you back to clarity.

What is a Meditative Exercise?

Meditative Exercises are simple, practical mindfulness-based techniques that help you release stress and gently shift your awareness inward—bringing a sense of balance and calm. They work almost instantly, making them a go-to tool for when you need a quick reset.

I’ve been sharing these exercises for over a decade, and they’re the most effective way for beginners to:

+ Reduce stress
+ Understand (and begin practicing) meditation fundamentals

Prana, Chi, Life Force Energy

The Sanskrit word prana and the Chinese medicine concept of chi (or qi) both translate to vital energy—and both traditions recognise the breath as a powerful force in shaping our emotional and physical well-being.

Science backs this up: certain breathwork techniques can help regulate emotions, improve memory, and sharpen decision-making. These exercises are incredible tools for those moments when you need to shake off fatigue and get back into flow.

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Rapid Fire Breath Exercise

Perfect for those moments when your energy is completely zapped, this exercise quickly wakes up the brain and boosts alertness.

1. Stand comfortably with arms relaxed at your sides. Take a few natural breaths to settle.
2. Bring your hands up to shoulder height, fists lightly clenched (facing forward).
3. Take a quick, deep inhale through the nose while shooting your hands straight up to the sky.
4. On the exhale, release the breath forcefully through the nose while snapping your arms back down to shoulder height.
5. Repeat this motion for 20–30 breaths (like a machine piston) with sharp inhales as arms rise, and forceful exhales as arms lower.
6. After the last breath, relax your arms fully, letting your fingers point to the ground. Take a few slow, deep breaths.
7. Rest, then repeat the sequence once more.

Panting Breath

This fun and energizing breathwork exercise, also known as Panting Dog Breath or Breath of Fire in Kundalini Yoga, cleanses the body and delivers a surge of oxygen to the brain, leaving you feeling awake and alert.

Note: If you feel lightheaded, stop and return to a natural breath. It is advisable to start with 30 seconds and gradually build up over time.

Part A: Begin panting like a dog … breathing in and out through a relaxed and open mouth. A good pace is about two pants per second. Do this for 30 seconds.
Part B: Close your mouth and continue the panting breath through your nose for 30 seconds.
Part C: Rest with a natural breath.
Repeat the cycle once more.

Focus on the exhale … the inhale will follow naturally.

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Top 10 Tips Series:

Integrating Meditation into Your Day
A Day of Meditation: Tip #1 – Mindful Waking
A Day of Meditation: Tip #2 – Mantra on the Commute
A Day of Meditation: Tip #3 – Moments Waiting
A Day of Meditation: Tip #4 – Mindful Meeting Minute
A Day of Meditation: Tip #5 – The Joy of Mindful Eating