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3 things CEOs are doing in just 5 minutes to boost their energy

A smarter way to reclaim your energy—without disrupting your schedule

Author

Diego Carrete
January 07, 2025 • Estimated Reading Time: 6 minutes

Click "Listen Online" above to hear this newsletter
[06:32 minute read]

Hola amigos,

If there’s one thing I’ve learned as a Chief Wellness Officer, it’s this: time is the most precious commodity for leaders like you. Balancing high-stakes decisions and personal commitments can drain your energy faster than you realize.

But what if I told you that just 5 minutes could change the trajectory of your day?

Today’s tips are designed with you in mind: science-backed, actionable, and tailored for even the busiest schedules.

Let’s dive in and make those 5 minutes count.

1. Incorporate Zone 2 Breathing

  • What to Do: Practice "Equal Breathing," a simple, ancient technique which involves inhaling and exhaling for equal counts, creating balance and calm.

  • How to Do It:

    1. Sit comfortably in your chair or lie down.

    2. Close your eyes and inhale deeply through your nose for a count of 4.

    3. Exhale slowly through your nose for the same 4-count.

    4. Repeat for 2 minutes, focusing on the fullness of your lungs as you breathe in and the emptiness as you breathe out.

[06:32 minute listen]

Why It Works: Equal breathing activates the parasympathetic nervous system, reducing stress, lowering heart rate, and improving focus.

PS. Studies show this can increase productivity and mental clarity, perfect for high-pressure environments​​.

2. Desk-Friendly Mobility: Deep Squats

  • What to Do: Perform a quick deep squat to energize your body and relieve tension from prolonged sitting.

  • How to Do It:

    1. Stand with your feet shoulder-width apart.

    2. Keep your heels grounded and lower your hips

    3. Hips below your knees, keeping your chest upright.

    4. Hold for a moment, then return to standing. Repeat 5 times.

Why It Works: Deep squats activate major muscle groups like your glutes and quads, promoting better blood flow and reducing lower back stiffness.

PS. This helps combat the energy dips caused by long hours at a desk​​.

3. Upgrade Your Coffee

  • What to Do: Add a small dose of nutrient-rich superfoods like natural cocoa or cinnamon to your coffee.

  • How to Do It:

    1. Stir 5g of natural (non-dutched) cocoa powder or 2.5g of cinnamon into your morning coffee.

    2. Sip and enjoy as usual.

  • Why It Works:

TLDR;

That’s all for today’s issue, amigos!

While working on today’s piece, I discovered a thought that truly resonates with this strategy:

“Small, consistent actions are the key to extraordinary results.” — James Clear, Author of Atomic Habits

Thank you for being part of this journey.

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