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“And what is a man without energy? Nothing – nothing at all.”
- Mark Twain

When we start to pursue our dreams and to live our life to the fullest the best thing to have is an abundance of personal energy. What good is it to have great personal goals if there is simply not enough energy to follow through with them? If we have that extra energy everything will become easier to do. To become aware that there are very practical things available to improve that level of personal energy is the idea of this article.

If I talk about personal energy, I talk about the feeling of being ready to take on anything. It’s the potential energy that you just have to let out, opposing to being drained down, where in the worst-case scenario you are not even able to get out of bed.

When I started my own company I realized that in order to get to the goals that I set out, I really need more energy, more horse-power to simply get things done. And over time I learned basically 5 really great habits to get more power permanently. Although it is great to get to know this, only to see and feel the effects in your own life can show you what a good impact relatively simple habits may have. The most important effect of all is that a higher personal energy-level acts like a catalyst for your whole body and mind. You can think better and faster, you can be more focused and healthier. Only enough energy will enable you to be the best you can be. The good thing is that any of these habits to raise the personal energy-level will also improve your health. And only one of them brought to pratice will improve your energy level.

1. Breathing

I knew that this came as I surprise to you. People who are into Yoga already know this: proper breathing is one of the most important ways to improve the energy level. By proper I mean very deep breathing into the abdomen, so that your belly is really moving forward. You can do this every morning, at noon and in the evening simply by taking 10 conscious and very deep breaths. There is a very nice method to proper breathing that I first heard from Anthony Robbins, which basically tells you to breath in a ratio of 1-4-2 for inhale-hold-exhale. That means if you deeply inhale for 7 seconds, you hold for 28 seconds and exhale for 14 seconds. If you do this alone for 10 times three times a day you can significantly raise your energy-level. Please try it out and watch how you feel.

To improve breathing over the day it helps to become aware of a shallow breathing. Then we can change this, for instance by this simple method above. Just surf to this website and there you have the reminder ;) Seriously, the reason for shallow breathing is too much stress and not feeling in our own power. Or it is too less stress, no challenging ourselves and therefore no demands to expand. In both ways life balance is missing. The whole purpose of this blog is to enable you to get to this balance.

2. Eating

Eating healthy, water-rich and “alive” food will also raise your energy-level. Basically food is like fuel for our body and only food that can provide energy will help to raise it. The best food we can get is water-rich food: vegetables and fruits. Basically proper eating does not need a master degree in science but mostly common sense, and it helps to think of food as fuel and not as something to gain pleasure from. There is also a way to stop overeating, because psychologically it mostly happens to compensate for another lack in life. What we need to do is become aware of this lack and tackle it where it is, not drown it unconsciously by overeating. If we put food inside of ourselves that has a lot of fat and sugar in it, we are clocking our system and draining it of energy – sometimes the body will even use more energy to digest it than it is able to gain.

3. Aerobic Exercising

To move our body is great to maintain a high energy level. And of course it is also very effective to get rid of body-fat and to stay healthy. That’s three in one ;) Aerobic literally means “with oxygen” and that refers to exercising with higher oxygen consumption by the body (see Wikipedia for details ). This could be running, cycling or swimming. It is very important not to go up to your physical limits. Instead you stay in an area where you just could easely talk while exercising – this means about 130-140 heart-beats per minute. Also you need to exercise this way over an extended period of time of 45-60 Minutes. Only then it gets very effective and also body-fat is used as an energy-source, therefore you will lose weight.

I found it very important to select the most suitable kind of exercise for me, which for me is swimming. Experiment with this and see what fits best for your, meaning what you like to do and what is easy to maintain. I also tried jogging, but water seems to be my element :) The most important thing however is, to develop exercising as a habit. This means you exercise at least 3 times a week, better 4 times a week – this will boost your energy level and your body fitness.

4. Sleeping

It seems obvious that getting enough sleep is important to be energetic over the day. The funny thing however is, that getting to much sleep will also slow you down. It is generally accepted that a perfect time for sleep is about 8 hours for human adults. This may differ and it may work with less hours – you have to check this for yourself. I would not recommend using more time habitually, because it will not get you more energy and you will simply do nothing more than wasting time ;)

Another very important fact is the time to start and end sleeping. Getting up early is a great way to start the day in an energetic fashion. This also means to get to bed at the same time every day, just to not break your sleep-rhythm. If you have difficulties with your sleep-rythm, the best way to shift it is by getting up the time you want or need to for 3 days consistently. Your sleep-rhythm will then adapt in the evening, meaning you will get tired early enough.

5. Mental Energy: Thoughts and Emotions

Have you ever experienced how energy-draining an emotional fight between you and another one can be? Or have you realized how energy-consuming certain thoughts can be? On the opposite we have the power to choose our thoughts and emotions. I believe not being fully aware of our thoughts and emotions is the greatest energy-drainer and therefore has the greatest leverage if we learn to improve here. Having enough energy is not only a matter of the body. If you have lots of physical energy but unconsciously you invest it in negative thinking or emotions, this is a total waste.

There are two major ideas here. The first is to become aware of our thinking and recognize if it is not supporting. Then you can make a cut and direct your mental focus to something more empowering. It makes sense to invest thoughts into our goals and what we want and like. The same goes with emotions, which are the body’s reaction to our reception and thinking. Emotions are created by you, they are just a representation of what is happening. By realizing this, you move into the power of controlling your mental state, instead of being largely controlled by it.

The second idea that can help to increase our energy level is to choose the right thoughts and emotions by directing our mental focus on what is supportive for us. I would like to introduce you to the idea that it is not that important to have the most objective or right thoughts about reality (what is that anyway?), but to choose the thoughts and emotions that are most supportive to us. A great way to do this is to set own goals and develop a personal vision.

34 comments

  1. Allen Taylor July 25, 2008 at 1:34 am

    Nice writing. You are on my RSS reader now so I can read more from you down the road.

    Allen Taylor

  2. Evelyn Lim | Attraction Mind Map July 25, 2008 at 3:16 pm

    Most certainly, I agree with point #5. Too much mental clutter and negative thoughts in our mind can really wear us down, draining us of energy to carry things through. Instead of moving forward, we are forced to slow down, because of the brakes that we unconsciously apply. If we can only remove these limitations and thoughts, we can most certainly find ourselves with great energy!

    Evelyn

  3. Myrko July 25, 2008 at 4:05 pm

    Allen, nice to hear, I’ll keep up.
    Evelyn, the topic almost deserves a whole own article and it blends mental focus and spiritual awareness of thoughts and emotions. I also think it is most important regarding personal energy-reserves.
    To experience the push of physical energy from exercising, breathing and healthy eating is worthwhile too, as I said, it enables us to use energy more for mental focus, achievement and joy in life.

  4. Dr. KC/DOCintheBiz July 26, 2008 at 3:36 pm

    Beautiful and highly informational and inspiration article. I found you on Digg.

    Please register for free and submit your amazing blog to http://www.GLCzone.com. It’s going to be the #1 health related blogging social network on the Internet. We’d love to have you there!

    Your fellow blogger,
    Doc KC
    http://www.DOCintheBiz.com

  5. Shelby July 27, 2008 at 4:03 am

    Great blog!!
    I saw you on GLCzone.com which I have been visiting often. So glad I found you there. I have been looking for ways to increase my energy level and I will follow your strategies.
    Thanks so much!

  6. Ariel - We Are All One September 13, 2008 at 4:10 am

    Great list! Thank you, Myrko!

    The Anthony Robbins suggested you brought up is excellent. I heard the same thing as well and it has proven itself to be very powerful, both in my own experiences and in the experiences of “others” I have shared this with.

    Thank you for the reminder!

    Ariel – We Are All One’s last blog post: Realizations from Awakening, Part 1

  7. saeid March 23, 2009 at 6:33 pm

    thanks a lot
    i am an energitec person
    and i like to be for ever !

  8. annie January 13, 2010 at 10:45 pm

    your tips seem simple enough, but it’s incredible how difficult it is to make sure you are giving your body enough sleep, food, good thoughts, even air! it helps to be reminded, so thank you. i also found the below article really helpful for finding energy and maintaining good health while sitting at your desk five days a week, ten hours a day. they really do work! i’m flexing my abs and sitting up straight as we speak!

    http://www.tonic.com/column/tonic-lists/boost-health-desk-top-ten/

  9. eugene May 31, 2010 at 7:59 am

    ive being low and tired lately as things just dont seem to improve so im going to follow the tips and hopefull my motivation for life will find its way back. through research i know that its what goes on in your head affects everything and in the same time its what you eat and do will come back to affect your emotional state of mind stress is good in doses it makes us stronger but in greatamounts can lead to low production of serotonin and adrenalin wich leads to depression and if not treated for prolonged period of time can result as a complete mental breakdown or death due to no sleep or appetite and high stress levels cause the body to break down

  10. used tires August 11, 2010 at 4:24 am

    I’ve been staying up later and later each night, in order to put in more work time in, and I’ve been noticing a lack of energy whenever I wake up during the day, and it’s like you said, it’s the sleeping that is effecting my energy level. Definitely gonna make sure I get my proper sleeping pattern so that I am as a result more productive in the end.

    Till then,

    Jean

  11. used tires January 5, 2011 at 6:55 am

    In regards to water as mentioned by the previous commenter, that could very well be a great way to raise your energy level. I think in the beginning it will be hard but over the long run your body will feel much better, I am sure of it!

    -Jean

  12. Sell Textbooks January 11, 2011 at 2:53 am

    These are great tips. I am a big fan of breathing too. When I lived at the beach every other morning we had yoga on the beach. it was perfect I miss those days.

  13. Paul Birnie February 9, 2011 at 9:18 am

    We are energy beings expressing a physical form if we wish to change our physical form we must transform and raise the vibration of our energy being. Thus we will express our physical form in a form that is more in alignment to who we really are, an infinite Oneness Being.

  14. finest man van June 7, 2011 at 5:58 pm

    I became a vegetarian because i am anti goverment anti war and well it came on its on to not eat meat because animal cruelty, Im a hippy i guess you can say. I was very energetic i could skate all day and run around and stuff now i have no energy i feel like a slob i use to work out abit now i can only get in like 10 push ups and cant even do a pull up anymore, I was depressed for a good time and anti social but anyways ive been vegetarian for 2 mo and i dont eat like i should sometimes i dont eat for a few days my sister takes all the checks for her wedding witch she spent 3k and didnt even go to the wedding ugh plus my dad was a meth head and stole our money sense i was 5 anyway lol i wonder how i can boost my energy to go work out again i love having a six pack still have it and want to keep it, any ideas? Herbs, Foods, Ect.

  15. JC November 29, 2011 at 9:04 am

    Thank you for the tips my energy has suddenly evaporated.

  16. farouk January 4, 2012 at 9:34 am

    i needed this post
    i felt like i have lost some of my energy recently
    thank you :))

  17. Jay October 17, 2012 at 5:45 am

    Wonderful, everyone should know this and implement this regularly

  18. minoo December 5, 2012 at 12:59 am

    dear all i diden t receive the day 4 step.pls resend me if you dont mind
    thx a lot

  19. Myrko December 5, 2012 at 3:31 am

    minoo, just resent you Day4:Focus.

  20. Terimisu December 19, 2012 at 6:45 pm

    Thank you for sharing. I especially appreciate step no. 2. Overeating has been a huge factor that affected my energy levels. I eat clean now appropriatley porportion my food and my energy has dramatically improved. I also take NADH supplements by Co-E1 which help my energy production and increase my focus. Not to mention helps me with my exercise!

  21. Myrko December 20, 2012 at 3:28 am

    @Terimisu: Right, overeating is of course a huge factor. I personally noticed what impact jut 5 more pounds can have on my overall energy level. Good luck to you!

  22. carl lindberg February 21, 2013 at 3:12 am

    Nice subejct and post!

    Just a litte correction. Anthony Robbins breathing ratio of 1-4-2 for inhale-hold-exhale is 7-28-14. At the moment this text says 7-21-14.. so a little typo

  23. Myrko Thum February 21, 2013 at 5:49 am

    Ah thanks Carl! That’s updated.

  24. Steve June 13, 2013 at 10:47 am

    Myrko – the power of other peoples words and creativity has always inspired me greatly at an intellectual level and a few times it was enough to spark something physically as well. A week ago I started my weight loss journey with a goal to lose a 160 lbs. 9 days in 17 lbs.

    Over the past 15 years I have tried numerous programs with varied results. Each time I felt I was really committed yet something ultimately took me down: life, work or distractions. I would become complacent over time and ok with demonstrating that I could at least maintain a steady weight level on that program for a few months. The whole time thinking to myself, “I’ll get started again next week.” As they say, each time I ended up drifting away and adding on more pounds than I started with.

    I think many of us have heard at least 2-4 of the things you talk about with regards to improving these aspects of our life but the fact that you combined all 5 in relation to our energy levels is very powerful and moving to me. Even though I am just starting my journey I believe these things are all complimentary and interdependent. I believe the cumulative effect and being mindful of all 5 routinely will make my overall energy level soar! (bookmarked for a pick me up!)

    I can’t find suitable words to describe the elation and energy I have gotten finding and reading your article here today. Its amazing that you put this out 5 or so years ago and I’m just finding it today. More affirmation for me that I am on the right path in my new journey! God Bless the Internet and thanks for taking time to share your wisdom and thoughts.

  25. Myrko Thum June 13, 2013 at 12:39 pm

    Steve, great that these 5 points were of use for you. Really happy I could inspire/help a little.

  26. Rajan thekkepurakkal August 21, 2013 at 8:04 am

    Hai,

    Last four years I am not playing cricket, football etc. Recently I started playing, but I cannot getting my old energy back.
    Please give me a solution to increase my stamina and energy. Please
    Regards

  27. Shruti September 7, 2013 at 12:31 am

    Refuel
    We’ve been hearing for years that breakfast is the most important meal of the day, and even if it’s not totally true, you do need to get something healthy into your tummy to start the day. A breakfast high in protein will get your metabolism going and keep you feeling alert. Avoid the temptation to grab a sugar fix from donuts or other sweets as well as refined carbohydrates. A good breakfast will supply enough energy to carry you through until lunch, so make good choices like whole grain toast or cereal, low-fat dairy, eggs and fresh fruit. On days you just don’t feel like an entire meal, whip up a protein smoothie from a banana or other fruit, low-fat yogurt, protein powder and crushed ice.

    Thanks,
    Shruti

  28. Anayatullah October 3, 2013 at 10:08 am

    Indeed, really helpful and highly informational. I wana apply these tips 4rom tomorrow. Many many thanks,,,

  29. yasinfaruk December 2, 2013 at 10:26 am

    Really, its very effective information for everyone.

  30. Tony Feijo March 29, 2014 at 6:24 pm

    That breathing exercise pattern by Anthony Robbins is really good , i did a few years ago and is like Myrko says ; increases energy and also i experience strenght and stamina.When i shook hands, others cud not handle my strenght, i had a lot of vigor and energy only after a few weeks of starting the breathing exercises.

  31. John Bougoure May 15, 2014 at 7:22 pm

    As a suggestion and I am not being rude here you may want to conduct a spell check on your commentary above. Good article, however, it may present a lack of professionalism if you don’t do a simple spell check before, you place it on the web.

  32. Pingback: A Brief Overview of Personal Energy and the Related Metaphorical Value | Mental Redux

  33. Pingback: A Brief Overview of Personal Energy and the Related Metaphorical Value - Technology Redux

  34. ETIENNE August 10, 2014 at 2:24 pm

    Thank you Myrko,
    With this free five day emails I have really improved a lot . You are a such awesome guy. U are really doing what I dream of and I am on my way there. Thanks again Myrko. I will keep following you . You have what I want.

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