As part of the 2026 Matcha Challenge, we have partnered with Carolina Sanders, a Breathwork Coach and Nutritionist. Over the coming weeks, Carolina will be sharing series of breathwork techniques to enhance the Challenge. The techniques presented by Carolina are versatile, and therefore not exclusive to Matcha Challenge participants.
Carolina is a Breathwork Coach and Nutritionist based in Brighton that specialises in nervous system regulation, stress, burnout and gut health. For more information, visit Carolina's Instagram page.
For more information on the 2026 Matcha Challenge, visit our Matcha Challenge page.
Hello again,
My name is Carolina Sanders and I’m a Breathwork Coach and Nutritionist. I've partnered with OMGTea for the Matcha Challenge to talk all about breathwork and how its connection with matcha can support you through this challenge and beyond.
I hope you are enjoying the Matcha Challenge so far, and you’re starting to feel the benefits of your daily matcha. You’re now halfway through the Matcha Challenge, and this is often the moment when motivation naturally dips, energy feels a little lower and consistency may waiver. This is completely normal, and it’s also a beautiful opportunity to reconnect with why you started and give yourself a gentle mid-challenge reset.
When we are feeling lethargic or less motivated, we can spend more time in our heads and our breath can become more shallow as a result. Continuously breathing in a shallow way can keep us stuck in ‘fight or flight mode’ more than we would like, appearing as heightened anxiety, disrupted sleep or impaired digestion. Luckily, we can use our breath to shift out of this state, to rebalance how we feel and to reconnect with something that is important to us. The key with a breathwork reset is doing something that feels calming, regulating and inviting (not overwhelming or overstimulating); a practice that feels like a hug for your nervous system.
This week, whenever you feel motivation dip, pause and try out our week 2 breathwork practice that will bring in a renewed sense of steady, sustainable energy, that feels calming rather than jittery. This is the exact type of support that matcha offers, so it works even better in harmony with your cup of matcha. Here’s the practice:
Calming Mid-Challenge Reset Practice
(You’ll need - your matcha, a cosy space and your journal)
- Prepare your matcha and then sit somewhere calm and cosy
- We’re going to practice a 478 breath
- So inhale through the nose for 4 counts
- Hold your breath for 7 counts
- Exhale through pursed lips for 8 counts
- Keep repeating, continuing for at least 60 seconds (you can set a timer if that helps) or until you feel a deeper sense of calm in your body
- Pull out your journal and write down how you feel when you stay connected to the challenge
Try doing this with your matcha (or whilst making your matcha) for a moment of reconnection with yourself and the challenge. Just one minute of intentional breathing can shift your entire state.
Just remember that every minute of conscious breathing is helping to reduce inflammation in the body, and re-wire your nervous system to feel more grounded, peaceful and safe.
You’re doing wonderfully - keep going.
Love,
Carolina
