“Energy and persistence conquer all things.”    Benjamin Franklin

Human energy is the capacity for physical, mental, and emotional activity, driven by biological processes like cellular metabolism and supported by rest, food, and environmental interaction. If we aren’t strong, energetic, alert, and fully alive in our bodies, we can’t truly experience life. Without that vitality, it also becomes harder to function well as we age. No amount of planning, strategy, or discussion matters if we lack the physical and mental energy to act. A life without energy isn’t truly living, it’s a gradual decline.

We rely on two main forms of energy: physical and mental. Physical energy is the body’s ability to move, work, and conduct daily tasks—it includes strength, stamina, and overall vitality. Mental energy, on the other hand, is the fuel that powers the mind, shaping our ability to think clearly, focus, manage emotions, stay motivated, and exercise willpower.

In yoga, mental energy is often referred to as Ojas. It represents a refined form of vitality that supports both physical health and emotional balance. Higher levels of Ojas are said to bring a radiant appearance, bright eyes, and a calm, joyful state of mind, while low levels can lead to fatigue and anxiety. Traditional yogic teachings suggest that Ojas is depleted by chronic stress, overwork, poor nutrition, and excessive indulgence.

WHAT IS ENERGY

To rebuild our energy, we first need to understand what drains it. Recognizing why we often feel tired is the essential first step toward restoring vitality. Before anything else, it’s important to rule out medical causes of low energy. These may include common conditions such as anemia, thyroid disorders, diabetes, sleep disorders, infections, medication side effects, or mental health challenges. If no medical issues are present, then it’s time to look at everyday factors that can drain your energy:

• Large meals can leave you feeling sluggish because your body redirects blood flow to digestion rather than your muscles.

• Skipping meals or not consuming enough calories can leave your body under-fueled. Most adults need at least 1,200–1,500 calories daily to maintain basic function.

• High sugar intake often leads to energy crashes and feelings of fatigue.

• Dehydration is a common cause of tiredness. Don’t wait until you feel thirsty—drinking water regularly can quickly boost alertness.

• Excessive caffeine (more than 100–200 mg daily) can strain your system and interfere with deep sleep. It’s best to avoid caffeine at least six hours before bedtime.

• Poor sleep habits, whether not getting enough sleep or not reaching deep sleep—can significantly lower energy levels. Around eight hours of quality sleep is recommended.

• A sedentary lifestyle reduces overall energy, while regular movement helps sustain it.

• Overexertion without adequate rest can lead to burnout and exhaustion.

• Excess body fat can contribute to sluggishness. While the body needs fat, it’s important to focus on healthy fats (like those found in olive oil, avocados, nuts, and fatty fish) and limit unhealthy trans fats often found in processed and fried foods.

• Sexual activity can be energy intensive. Even thinking about it can trigger the release of brain chemicals, such as prolactin, which promotes sleepiness and reduces energy.

• Lack of social interaction can negatively affect mood and motivation, further reducing energy.

• Talking excessively without rest can lead to fatigue, while moments of silence can be restorative.

• Anger can also be emotionally and physically exhausting.

• Chronic worry and negative thinking release stress hormones that drain energy.

• Depression is a major contributor to low energy. Ever notice how kids have endless energy? It’s because they laugh all the time and truly enjoy life.

LOSS OF ENERGY

There are several ways you can boost both your mental and physical energy:

•  Keep your room dark and get rest when your body needs sleep.

• Drink water consistently throughout the day.

• Limit sugary foods and sweetened drinks.

• Get regular sunlight exposure, which supports serotonin production and can improve mood and mental energy.

• Splash cold water on your face and the back of your neck to quickly boost alertness.

• Cold exposure, such as cool weather or cold showers, can help stimulate the body and increase alertness.

• Avoid extended periods of sitting. Take frequent short breaks to reset your focus and energy.

• Practice deep breathing. Many people breathe shallowly throughout the day, but slow, deep breaths help deliver more oxygen throughout the body.

• Move your body daily. Exercise boosts physical energy and without it, metabolism slows down and fatigue increases. Even a brisk walk after lunch, or a few minutes of movement can refresh you.

• Boost your physical energy by rapidly and repeatedly raising and lowering your arms, much like the Bhastrika breathing technique practiced in yoga.

• Use uplifting music to elevate your mood and energy. Throughout history, groups such as warriors have used chants or rhythmic movement to build motivation and intensity. For example, the Māori Haka or traditional Kenbu sword dance of the samurai using katana sword and a fan.

• Spend time with positive, healthy-minded people, as social interaction can significantly improve mood and mental energy levels.

• Commit to authentic, in-depth meditation rather than just a few minutes of casual mindfulness. True meditation helps reset your mental energy and deeply relax your entire body.

• Use isometric tensing, or static muscle contraction to “switch on” the body. Research shows that adopting strong, intense body postures can increase testosterone levels in both men and women and reduce cortisol, the stress hormone. A related example can be found in traditional martial arts practices such as the Sanchin kata from Okinawan Karate, where controlled tension and breathing are used to activate the entire body. Even a brief practice of this type of full-body engagement can increase alertness and physical readiness. Similar principles are also used in modern high-performance settings. During World War II, some U.S. Air Force personnel stationed in Okinawa were exposed to these techniques, and concepts like controlled muscle tension and breathing are reflected in modern pilot training. One of the main challenges for fighter pilots is managing high gravitational forces (G-forces). To cope with this, they use Anti-G Straining Maneuvers, which involve tensing the muscles of the legs and abdomen along with controlled breathing. This technique helps maintain blood flow to the brain, reducing the risk of blackout and supporting visual performance during high-intensity maneuvers.

BOOSTING YOUR ENERGY

1. To get started, find a private place where stress is minimal.

2. Start by listening to the audio session.

3. Then watch the short video(s).

PREPARATION

GUIDED SESSION

Use headphones for optimal sound

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PUBLISHED RESEARCH