How can you boost your energy levels naturally. What are effective strategies for combating fatigue without relying on supplements. Which lifestyle changes can lead to increased vitality and alertness.

The Truth About Energy Supplements: Separating Fact from Fiction

In today’s fast-paced world, many people turn to energy supplements in hopes of finding a quick fix for their fatigue. However, the effectiveness of these products is often questionable. Despite the myriad of vitamins, herbs, and other supplements marketed as energy boosters, scientific evidence supporting their claims is scarce.

Popular ingredients like ginseng, guarana, and chromium picolinate are frequently touted for their energy-enhancing properties. Yet, research has failed to conclusively demonstrate their efficacy. This leaves consumers in a predicament: spending money on products that may not deliver the promised results.

Instead of relying on unproven supplements, it’s far more beneficial to focus on natural, evidence-based methods to boost your energy levels. By making simple lifestyle changes and adopting healthy habits, you can significantly improve your vitality and overall well-being.

Stress Management: A Key to Unlocking Natural Energy

Stress is a major energy drain, consuming vast amounts of our mental and physical resources. To combat this, it’s crucial to develop effective stress management techniques. Here are some strategies to consider:

• Seek support: Talk to friends, family, or join a support group
• Consider professional help: Consult a psychotherapist if needed
• Practice relaxation techniques: Try meditation, self-hypnosis, yoga, or tai chi

By implementing these stress-reduction methods, you can free up energy that would otherwise be wasted on worry and tension. This reclaimed energy can then be redirected towards more productive and fulfilling activities.

The Impact of Stress on Energy Levels

How does stress affect our energy? When we’re under stress, our bodies release cortisol and adrenaline, hormones that trigger the “fight or flight” response. While this can provide a temporary energy boost, prolonged stress leads to adrenal fatigue, leaving us feeling exhausted and drained.

Prioritizing Tasks: Streamline Your Life for More Energy

Overwork is a common culprit behind chronic fatigue. This doesn’t just apply to professional obligations, but also to family and social commitments. To combat this energy-draining cycle, it’s essential to streamline your daily activities and prioritize effectively.

1. Identify your most important tasks
2. Reduce or eliminate less critical activities
3. Don’t hesitate to ask for help when needed

By focusing on what truly matters and letting go of less important obligations, you can conserve energy for the things that bring you joy and fulfillment. This approach not only boosts your energy levels but also improves your overall quality of life.

The Power of Exercise: Energize Your Body and Mind

Regular physical activity is one of the most effective natural energy boosters available. Exercise offers a multitude of benefits that contribute to increased vitality:

• Improved sleep quality
• Enhanced cellular energy production
• Increased oxygen circulation
• Elevated brain dopamine levels, leading to improved mood

To maximize the energy-boosting effects of exercise, try incorporating short bursts of higher intensity into your routine. For example, when walking, periodically increase your pace for brief intervals. This variation not only keeps your workout interesting but also provides additional health benefits.

Finding the Right Exercise Routine

What type of exercise is best for boosting energy? While any form of physical activity can be beneficial, the key is to find something you enjoy and can stick with consistently. This might be brisk walking, swimming, cycling, or even dancing. The important thing is to get moving and make it a regular part of your lifestyle.

Kicking the Habit: How Quitting Smoking Can Revitalize Your Energy

The negative health impacts of smoking are well-documented, but many people don’t realize that it’s also a significant energy thief. Nicotine, the addictive substance in tobacco, acts as a stimulant that can disrupt your natural sleep patterns:

• Increases heart rate
• Raises blood pressure
• Stimulates brain-wave activity associated with wakefulness

These effects make it harder to fall asleep and stay asleep throughout the night. Moreover, the addictive nature of nicotine can cause smokers to wake up with cravings, further disrupting their rest. By quitting smoking, you can reclaim the energy that’s been sapped by this habit and enjoy more restful nights and energetic days.

Strategies for Quitting Smoking

How can you successfully quit smoking and boost your energy? Consider these approaches:

1. Nicotine replacement therapy (patches, gum, lozenges)
2. Prescription medications to reduce cravings
3. Cognitive-behavioral therapy to address smoking triggers
4. Support groups or counseling
5. Gradual reduction of cigarette consumption

Remember, quitting smoking is a journey, and it may take several attempts before you succeed. Be patient with yourself and celebrate each small victory along the way.

The Sleep Paradox: How Less Sleep Can Lead to More Energy

While it might seem counterintuitive, restricting your sleep can actually lead to improved energy levels for some people. This approach, known as sleep restriction therapy, can be particularly helpful for those who spend a lot of time in bed but struggle to fall asleep or maintain sleep throughout the night.

Here’s how to implement sleep restriction:

1. Avoid napping during the day
2. On the first night, go to bed later than usual and only allow yourself four hours of sleep
3. If you slept well during that four-hour period, add 15-30 minutes of sleep the next night
4. Continue to gradually increase your sleep time on successive nights, as long as you’re sleeping soundly for the entire time you’re in bed

This method helps to consolidate your sleep, making it more efficient and restorative. Over time, this can lead to improved sleep quality and increased daytime energy.

The Science Behind Sleep Restriction

Why does sleep restriction work? This technique is based on the principle of sleep pressure. By limiting your time in bed, you increase your body’s drive for sleep. This makes it easier to fall asleep quickly and stay asleep throughout the night, resulting in more restful and efficient sleep.

Fueling Your Body: Eating for Optimal Energy

The foods you eat play a crucial role in your energy levels throughout the day. To maintain steady energy, focus on consuming foods with a low glycemic index. These foods release their sugars slowly, helping you avoid the energy crashes often associated with high-glycemic foods.

Examples of low glycemic index foods include:

• Whole grains
• High-fiber vegetables
• Nuts
• Healthy oils like olive oil

In contrast, high-carbohydrate foods typically have higher glycemic indexes and can lead to rapid spikes and drops in blood sugar levels. Proteins and fats have glycemic indexes close to zero, making them excellent choices for sustained energy.

Balanced Meals for Sustained Energy

How can you create meals that provide lasting energy? Aim to include a balance of complex carbohydrates, lean proteins, and healthy fats in each meal. For example, a lunch of whole grain bread with turkey, avocado, and a side salad provides a mix of nutrients that will keep you energized throughout the afternoon.

Harnessing Caffeine: A Double-Edged Sword for Energy

Caffeine is a widely used stimulant that can indeed increase alertness and provide a quick energy boost. However, to maximize its benefits and minimize potential drawbacks, it’s crucial to use caffeine judiciously.

Here are some tips for optimal caffeine consumption:

• Limit intake to earlier in the day, preferably before 2 p.m.
• Be mindful of your individual tolerance
• Consider alternating between caffeinated and decaffeinated beverages
• Stay hydrated by drinking water alongside caffeinated drinks

While caffeine can be a useful tool for enhancing energy and focus, it’s important to remember that it’s not a substitute for proper sleep and overall healthy lifestyle habits.

The Science of Caffeine and Energy

How does caffeine affect our energy levels? Caffeine works by blocking adenosine receptors in the brain. Adenosine is a neurotransmitter that builds up throughout the day and makes us feel sleepy. By blocking these receptors, caffeine temporarily prevents the onset of fatigue, leading to increased alertness and energy.

Alcohol and Energy: Finding the Right Balance

While alcohol can provide a temporary sense of relaxation, it often comes at the cost of your energy levels. The sedative effects of alcohol are particularly pronounced at midday, making it a prime culprit for the infamous afternoon slump. To maintain steady energy throughout the day and evening, consider these guidelines:

• Avoid alcohol at lunchtime
• If you choose to drink in the evening, do so in moderation
• Be mindful of how alcohol affects your sleep quality

By being conscious of your alcohol consumption and its timing, you can prevent unnecessary energy dips and maintain more consistent vitality throughout your day.

The Impact of Alcohol on Sleep and Energy

How does alcohol affect our sleep and subsequent energy levels? While alcohol might help you fall asleep initially, it disrupts the later stages of sleep, particularly REM sleep. This leads to less restful sleep overall, leaving you feeling groggy and low on energy the next day. By limiting alcohol intake, especially close to bedtime, you can improve your sleep quality and wake up feeling more refreshed and energized.

Hydration: The Simplest Yet Most Effective Energy Booster

Among all the nutrients essential for human health, water stands out as a crucial factor in maintaining energy levels. Dehydration, even in its mildest forms, can lead to fatigue and decreased cognitive function. Here’s why staying hydrated is so important for energy:

• Facilitates nutrient transport throughout the body
• Helps regulate body temperature
• Supports proper organ function
• Aids in waste removal

To ensure you’re adequately hydrated, aim to drink water consistently throughout the day. Don’t wait until you feel thirsty, as thirst is often a sign that you’re already slightly dehydrated.

Tips for Staying Hydrated

How can you make sure you’re drinking enough water? Try these strategies:

1. Keep a reusable water bottle with you throughout the day
2. Set reminders on your phone to drink water regularly
3. Eat water-rich foods like cucumbers, watermelon, and zucchini
4. Flavor your water with fresh fruit or herbs for variety
5. Monitor your urine color – pale yellow indicates good hydration

By prioritizing hydration, you’re providing your body with the most fundamental tool it needs to maintain optimal energy levels throughout the day.

Quick Energy Boosters: 10-Minute Techniques for Instant Vitality

While long-term lifestyle changes are crucial for sustained energy, there are times when you need a quick pick-me-up. Instead of reaching for sugary snacks or caffeine, try these natural energy boosters that can be done in just 10 minutes:

1. Take a brisk walk outside
2. Do a quick set of jumping jacks or other bodyweight exercises
3. Practice deep breathing exercises
4. Listen to upbeat music
5. Perform a quick meditation or mindfulness session
6. Splash cold water on your face
7. Stretch or do a few yoga poses
8. Engage in a brief social interaction with a colleague or friend
9. Snack on a piece of fruit and a handful of nuts
10. Take a power nap (set an alarm for 10-20 minutes)

These quick energy-boosting techniques can help you overcome temporary slumps and maintain productivity throughout your day. Remember, the key is to find what works best for you and incorporate these strategies into your daily routine.

The Power of Micro-Breaks

Why are short breaks effective for boosting energy? Taking brief pauses throughout your day allows your mind and body to reset. These micro-breaks can help reduce mental fatigue, improve focus, and increase overall productivity. By incorporating quick energy-boosting activities into your routine, you can maintain higher levels of alertness and vitality throughout the day.

In conclusion, boosting your energy naturally is about making conscious choices in your daily life. From managing stress and prioritizing tasks to exercising regularly and staying hydrated, these strategies can help you maintain consistent energy levels without relying on artificial stimulants. Remember, everyone’s body is different, so it may take some experimentation to find the perfect combination of energy-boosting techniques that work best for you. By implementing these natural methods, you’ll be well on your way to a more energetic and vibrant life.

9 tips to boost your energy — naturally

Go to the store, and you’ll see a multitude of vitamins, herbs, and other supplements touted as energy boosters. Some are even added to soft drinks and other foods. But there’s little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work. Thankfully, there are things you can do to enhance your own natural energy levels. Here are nine tips:

1. Control stress

Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.

2. Lighten your load

One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of “must-do” activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.

3. Exercise

Exercise almost guarantees that you’ll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising can lead to higher brain dopamine levels, which helps elevate mood. When walking, pick up the pace periodically to get extra health benefits.

4. Avoid smoking

You know smoking threatens your health. But you may not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep. And once you do fall asleep, its addictive power can kick in and awaken you with cravings.

5. Restrict your sleep

If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd but determining how much sleep you actually need can reduce the time you spend in bed not sleeping. This process makes it easier to fall asleep and promotes more restful sleep in the long run. Here’s how to do it:

• Avoid napping during the day.
• The first night, go to bed later than normal and get just four hours of sleep.
• If you feel that you slept well during that four-hour period, add another 15–30 minutes of sleep the next night.
• As long as you’re sleeping soundly the entire time you’re in bed, slowly keep adding sleep on successive nights.

6. Eat for energy

Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero.

7. Use caffeine to your advantage

Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p.m.

8. Limit alcohol

One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o’clock cocktail if you want to have energy in the evening. If you’re going to drink, do so in moderation at a time when you don’t mind having your energy wind down.

9. Drink water

What’s the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It’s not some pricey sports drink. It’s water. If your body is short of fluids, one of the first signs is a feeling of fatigue.

For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.

Image: ©Gilaxia | GettyImages

10 Ways to Boost Your Energy in 10 Minutes

Written by WebMD Editorial Contributors

Are your eyelids sagging as the afternoon wears on? When low energy drags you down, don’t look to a candy bar, cup of coffee, or energy drink for a lift. The sugar and caffeine might give you an immediate pick-me-up, but after that quick high wears off, you’ll crash and feel even more drained

What you need: a lasting solution to keep sluggishness at bay. Here are 10 fatigue fighters that can leave you feeling refreshed and revitalized.

1. Eat your breakfast. People who eat breakfast every morning report less fatigue and stress than people who skip it. High-fiber foods, like hot oatmeal, stick with you longer than a sweet roll or pastry. As the day wears on, they’ll prevent you from getting hungry (hunger can lead to low energy).

2. Do a downward dog. Some studies have found that yoga, which uses various postures and deep breathing for exercise and meditation, can be an excellent fatigue fighter.

3. Belt out your favorite tune. Singing gives you a kind of emotional high while it reduces levels of stress hormones in your body. So grab a hairbrush, put on your favorite song, and sing away. If you’re at work and don’t want to face your co-workers’ puzzled stares, you might want to save your vocal stylings for the car.

4. Have a drink of water. Dehydration can leave you feeling drained and fatigued. You don’t necessarily have to follow the “eight glasses a day” rule, but you do want to drink enough water to keep your body well hydrated. You can tell you’re well hydrated when you don’t feel thirsty and your urine is light-colored. Try to get to the fridge or water cooler for a refill every few hours. The walk there will also help you wake up.

5. Go nuts. Eat a handful of almonds or peanuts, which are high in magnesium and folate (folic acid). These nutrients are essential for energy and cell production. A lack of these nutrients in your system can leave you feeling weary.

6. Grab a cinnamon stick. Some people say that just a whiff of this scented spice can reduce fatigue and make them feel more alert. No cinnamon handy? Grab a mint from your bag. Peppermint’s sweet aroma is another fatigue fighter for some people. More research is needed to see if and how these aromas actually affect a person’s energy level.

7. Get moving. Exercise is a natural energy booster, because whenever you do it, oxygen-rich blood surges through your body to your heart, muscles, and brain. Regularly squeezing a workout into your day — even if you can spare only 10 minutes at a time — will help keep your energy levels at their peak. Move around every chance you get, even if it’s just to pace in circles while you’re on the phone.

8. Let the sunshine in. Research suggests that just a few minutes of walking outside on a warm, clear day may enhance mood, memory, and the ability to absorb new information. Going outside can even improve your self-esteem. If you absolutely can’t get out, at least open the shades.

9. Have a bite. Your brain needs fuel to function at its best. When your blood sugar level drops, your mind will start running on fumes and will feel fuzzy as a result. So if your head is starting to droop, eat a snack that will give you enough energy to take you through the rest of the afternoon. Snacks that combine protein with slow-burning carbs — like banana slices with peanut butter, or granola with fresh berries — are best for maintaining your blood sugar levels over the long term.

10. Hang out with upbeat friends. Emotions are surprisingly contagious. People who are constantly negative and down can sap your energy, while those who are always up and excited can give you a real lift.

Top Picks

9 habits will help you to be more energetic and cheerful every day

Productivity

August 13, 2020

Working advice for those who lack strength.

You can not only read this article, but also listen to it. If it’s more convenient for you, turn on the podcast.

Entrepreneur and self-development blogger Scott Young shared tricks to keep him awake and on track to achieve his goals. Try to incorporate them into your life.

1. Go to bed early

If you don’t get enough sleep regularly, your productivity will inevitably begin to decline. While some claim they perform best when they get six hours of sleep or less, this is not supported by research. Seven to eight hours of sleep is essential if you want to maintain mental clarity for a long time.

For some, lack of sleep is expressed by a slight but constant fatigue during the day. You may even feel like it doesn’t affect you. But experiments have confirmed that lack of sleep causes a permanent decline in mental activity. This applies to those who sleep 4-6 hours or less.

Task: Try to go to bed at 10 pm for a month. Every day, even on weekends.

2. Exercise every day

Exercise is a long-term investment in your energy. Without physical activity, the overall level of health falls, which means that it becomes more difficult to think clearly and concentrate.

If you have a busy schedule, you often don’t have time to go to the gym. So do push-ups or burpees throughout the day. These exercises improve blood circulation and do not require much time. If possible, add to this fitness classes or workouts in the gym.

Task: Do at least ten burpees a day.

3. Lie down to take a nap during the day

This is not laziness, but a useful habit with a lot of positive consequences for the body, including memory. Daytime naps are especially helpful if you’re trying to remember a lot of new information. In addition, it recharges, because after dinner we usually feel tired. Even if you don’t have a separate place at work where you can take a nap, try to use part of the working break for rest.

The main thing is not to sleep long. You need to wake up immediately after the alarm goes off and not let yourself doze off again. If you stretch your daytime sleep too long, you will go into a deep phase and wake up even more lethargic than you lay down. Although the benefits of such a dream will also be, you will just feel it later, when the drowsiness wears off.

Task: Set aside 20 minutes after lunch to take a nap and recharge.

😴

• Sleep calculator: what time to go to bed to get up awake

4. Do the hard work in the morning

The first four hours of the day are the best time to do important work. So get down to business as early as possible. The benefits are mostly psychological, as energy levels often depend on mood. When we have done important work, our mood improves, we feel productive. But if in the morning we spend a lot of time on e-mail, meetings, calls and do nothing of value, then, on the contrary, we experience a breakdown in the afternoon.

Besides, it is impossible to concentrate all day long. This is another reason to devote the morning hours to important work, when you have more energy, and not break it into several segments during the day.

Task: Set aside the first four hours of the day for calm, concentrated work.

5. Make a plan for the next day from the evening

Energy levels often depend on how we start the day. If you persevere right away, you will overcome procrastination and work hard. If you start slowly, all the time and energy will be spent on unproductive things.

To avoid this, you need to have a clear idea of ​​how the day will go. Especially morning. And for this you need to make plans in the evening. Visualize your intentions and write them down so you can act automatically in the morning.

Task: Before going to bed, visualize and write down a plan for tomorrow.

6. Sell Yourself Your Own Goals

Many people believe the two opposing claims at the same time: that marketers can convince them to do a lot of things they wouldn’t do themselves, but that they themselves can’t change their own motivation to do what they want to do. what do you need.

This is not true. You need to sell your own goals to yourself. It all starts with packaging. The way you formulate your goals and projects has a big impact on motivation. Compare two expressions: “a task that I must do” and “an exciting interesting task.” Feel the difference?

The next step is to remind yourself of what inspires you. Remember why you started the business, what you wanted to achieve. The client must visualize his desire in order to make a purchase, and good marketers help him with this. And you need to visualize what you want to achieve in order to have the energy to do it.

Task: Take 10 minutes a day to reflect on where today’s actions are helping you move.

7. Communicate less with people who draw energy from you

You don’t choose your parents. Sometimes this extends to colleagues and bosses. But you can choose your friends. Surely you have noticed that after talking with some friends you feel inspiration and cheerfulness. And after communicating with others, on the contrary, a breakdown.

Of course, one should not exclude from life friends who are temporarily going through a difficult period. But if a person regularly pours out his emotions on you and does not help you in return, think about the need to communicate with him. Yes, everyone needs to cry into their vest sometimes, but some like to do it all the time.

Task: limit your meetings with friends, after talking with whom you feel empty.

🙅‍♂️

• 11 Signs That It’s Time to End a Friendship

8.

Read Good Books

A good book automatically puts you on the alert for things you need to work on. It does not just tell some facts, but gradually changes your thinking. Just as a good song can evoke a certain emotion, a good book can energize. Audiobooks are the best for this, because you can turn them on while you’re on the road or doing other things.

Task: always have a book on hand that motivates you to move towards your goals.

9. Strive for balance in life

We waste a lot of energy because different aspects of our life – both external and internal – contradict each other. You may be held back by a colleague who does not want you to be promoted, by friends who laugh at your goals, or by your own fears and doubts.

Take some time and try to unravel the conflicts that have accumulated in your life and find ways to resolve them. Sometimes all it takes is changing one thing. Sometimes you need a long-term plan to get rid of toxic environments or beliefs that are holding you back.

Task: think about what helps you move towards your goals and what hinders you, and how to resolve these contradictions.

Read also 🧐

• 4 reasons why we feel tired after waking up
• Gender-toxic people: who they are and how to communicate with them
• How to set goals and achieve them: a simple guide

10 non-obvious tips – The Secret of the Firm

Lack of energy is a problem faced by both entrepreneurs and simple office workers. Most people just drink coffee and eat chocolates because they don’t know about much healthier and more effective ways to increase productivity. “The Secret” has collected non-obvious and actionable tips for those who want to be more energetic this spring.

Put on fresh socks

It’s a good idea to have a few pairs of spare socks at work. They can be changed in the middle of the day – say, after lunch. This will help you feel more alert, especially if you constantly sit still and move little during the work day.

Do a burpee or jump

If you are not shy of your colleagues, do a burpee. This intense exercise will help wake up your nervous system and make you more energetic. The most important thing is not to overdo it, so as not to feel exhausted after physical exertion. Start with a few pairs of sets of five reps, rest 30 seconds between sets. If burpees are too drastic for you, you can just jump in place.

Sing

A musical break will help you get in the right mood. Energetic motives and singing contribute to the release of adrenaline into the blood. True, this energy effect does not last long, so always work with the song!

Visualize the end goal

If you feel like you are running out of energy, try to imagine (http://www.lifehack.org/228179/9-energy-hacks-stay-motivated-when-youre-exhausted) exercise. What will the result look like? This technique is used by many successful people: for example, swimmer and Olympic champion Michael Phelps imagined the perfect swim every day before going to bed, the athlete thought through almost every movement and imagined how these actions would lead him to victory.

Dress up

Bright colors will cheer up not only you, but also those around you. The brain is activated when the eyes see bright colors. For example, the color red, which is associated with danger, excites the nervous system, causes an increase in breathing and heart rate, and activates the muscular system. Orange and bright yellow have similar properties, while green and blue, on the contrary, will help to calm down.

Disconnect from social networks

At least half an hour before bed, put all electronic devices away and do not check social networks. Blue light from screens interferes with the production of melatonin, a hormone that is responsible for sound and healthy sleep. The less you use gadgets before bed, the more alert you will feel the next day.

Drink tyrosine

Tyrosine is an amino acid that has a tonic effect on the brain and helps to concentrate. Scientists have studied the effect of tyrosine on American soldiers: it turned out that the tool helps to improve productivity, even if a person is exhausted and lacks sleep.

Flirt

Carefree flirting is fun, harmless and effective. The increased heart rate that accompanies the process of flirting will make the brain work better.

Try yogic breathing

The practice of yoga includes not only asanas that should make you flexible and strong, but also breathing techniques that help you calm down or, on the contrary, cheer you up. Try Breath of Fire or Kapalabhati. This is a simple exercise: take a deep breath, and then begin to forcefully exhale the air. Exhalations should be short and vigorous – to master this technique, you can watch one of the short training videos on YouTube.