The world’s moving faster than ever, social and career demands are sky-high and most of us feel like we’ve been sprinting since January. If you’re sitting there thinking, ‘Yep, I feel like a walking to-do list‘, and could do with some help in the stress relief department, you’re definitely not alone.
Research by 1st for Women Insurance found that 74% of women believe society puts more pressure on them than men to “have it all” – and 60% say they feel a heavy weight to reach major life milestones by a certain age. It’s no wonder exhaustion feels like a baseline state.
That’s why we called in holistic wellness coach Emily Kandanga-Erastus for simple, science-backed ways to reclaim your energy, find balance and dial down the stress response. No need for a full lifestyle overhaul. Just a few intentional habits that actually work.
Meet The Expert: Emily Kandanga-Erastus is a nutrition coach, yoga teacher, Reiki practitioner and personal trainer.
Here are four powerful habits Emily swears by in her own routine:
1. Wim Hof Breathing
When feeling overwhelmed or tired, Emily recommends tapping into breathwork. And her go-to is the Wim Hof method. It’s quick, effective, and you can do it from bed, on your couch or parked in your car. It lowers cortisol (the stress hormone), helps reduce anxiety and brings you back into your body, aka your power.
Here’s how to do it:
- Sit or lie down in a safe, comfy space.
- Take 30–40 deep breaths: Inhale fully (nose or mouth), expanding the belly and chest. Exhale passively (don’t force it).
- After the final exhale, hold your breath for as long as it feels comfortable.
- When the urge to breathe hits, inhale deeply and hold for 15 seconds.
- Repeat for 2–3 rounds.
Not only does this oxygenate your entire system, but it also activates your parasympathetic nervous system – the “rest and digest” mode – which helps regulate cortisol levels and bring you back into balance. “I do this first thing in the morning, post
or mid-workout, and it is honestly been a fantastic tool for in-the-moment stress regulation. Think of it as a nervous system cleanser,” says Emily. “Your breath is always with you, why not use it more intentionally?”
READ MORE: What Is The 4-7-8 Breathing Technique And How Do You Do It?
2. Boundary Batching
Between work, deadlines, group chats, family responsibilities and the general noise of modern life, “me time” has become something that we try to squeeze in, if there’s time left over.
Boundary batching is the intentional practice of blocking out non-negotiable time in your calendar – daily or weekly – just for YOU. Whether that’s a 20-minute walk, a yoga flow, journaling or simply lying on your mat doing nothing, it’s about creating micro-pockets of peace before your body forces you to rest.
“Remember, burnout doesn’t always show up loudly. Sometimes, it whispers through brain fog, constant irritability, or that nagging feeling of ‘I’m behind’. When you block ‘me time’ into your calendar, you’re not just managing your time you’re protecting your peace,” Emily advises.
READ MORE: “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”
3. Start Your Day With a Protein-Packed Breakfast
If you’re still reaching for coffee first thing and wondering why you’re crashing by 11am, a protein brekkie is for you. According to Emily, what you eat first sets the tone for your hormones, energy, mood, and stress resilience for the rest of the day. Her recommendation: Aim for 25–35g of protein at breakfast.
- Scrambled eggs with spinach and avocado
- A smoothie with protein powder, oats, nut butter and frozen berries
- Greek yoghurt with hemp seeds and granola
READ MORE: 3 High-Protein, Low-Carb Breakfast Recipes You’ll Actually Love To Eat
4. Power Down Ritual
If there’s one habit Emily never skips, it’s her wind-down ritual. “Sleep is your nervous system’s best friend,” she says – and it’s key for energy, hormone health and mental clarity.
An hour before bed:
- Put the phone on airplane mode or out of reach
- Dim the lights
- Light a candle or incense if that’s your vibe
- Sit with your breath for a few minutes
- Reflect on one or three things you’re grateful for
The goal is simple: not perfection but rather presence. Your nervous system needs cues that it is safe to wind down, aka put down the armour. And this little ritual tells your body: “We’re done for the day. You can let go now.”
The Bottom Line
You don’t have to do it all. Just start with one thing. Let it anchor you. Let it remind you that even in chaos, you get to choose calm. You deserve to feel good – not just on weekends or when you’re on leave, but every single day.
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