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.
As we get closer to the end of the Matcha Challenge, I want to invite you into a moment of reflection. How do you feel differently since you began the challenge? Which benefits of the matcha did you connect with? Which parts of the breathwork did you connect with? If you’re feeling those shifts in just three weeks, imagine how you could feel if you make these practices a long-term ritual. You wouldn’t just feel the momentary calm you feel after a deep breath, but the deeper, lasting calm that comes from consistently supporting your nervous system.
One of the most powerful things about regular breathwork is how it gradually rewires your baseline - helping your body spend less time in a stress response and more time in rest, balance, clarity and contentment. Over weeks and months of regular breathwork, the breath becomes a stabilising influence. You recover from triggers or challenges more quickly, you feel more grounded in yourself and your mind settles more easily. And this is the same with matcha. As well as reducing inflammation in the body, supporting your digestion and giving your skin a new glow, you’ve probably noticed that your matcha ritual can become a doorway into that deeper sense of calm. When you prepare it slowly, breathe consciously with it and give yourself a moment of presence, it becomes more than a drink - it becomes a daily pause, a mindfulness practice and a way of choosing yourself.
To signify the end of the challenge, but also the beginning of your new long-term ritual of breathwork and matcha, I’d love for you to try out our week 3 breathwork practice below:
Intentional Challenge-Closing 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 4444 box breath
- So inhale through the nose for 4 counts
- Hold your breath for 4 counts
- Exhale through the nose for 4 counts
- Hold your breath for 4 counts
- Exhale through the nose for 4 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 balance and presence in your body
- Notice your body’s subtle shift into stillness and peace
- Pull out your journal and reflect on the following question: What would it feel like to carry this breathwork-and-matcha ritual forward as a daily act of grounding?
I hope you continue this ritual into the months ahead. One of the tips with routines is keeping things simple. And this combination is a simple yet powerful act of self-care that creates a foundation of calm you can return to over and over again.
Thank you for having me as part of the Matcha Challenge with OMGTea, I’m so proud of the awareness and intention you’ve brought to your breath, to matcha and to your wellbeing.
Love,
Carolina
To stay in touch for more breathwork and nutrition support, you can find me on Instagram @carolinarosewellness
