Irina Lee On Energy | Mindset, Habits & Emotional Mastery

Irina Lee
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On Energy is a podcast about mindset, habits, emotional mastery, and how breathwork, meditation, and nervous system regulation shape your energy, focus, and life. Host Irina Lee shares practical insights on behavior change, conscious breathing, and how to move through stress and overwhelm with greater calm and clarity. Blending science, meditation, and manifestation, this podcast explores how your energy shapes your habits, your work, and your life — and how to consciously create the life you want.

Episodes

  1. Apr 24

    Permission to Stand Still: 5 Steps Back to Clarity

    What do you do when you feel stuck… and nothing seems to move you forward? In this episode, I share something very personal. For the last year I've felt lost, overwhelmed, and unsure of what direction to take next. My instinct was to do more. Move faster. Fix it. But this time, that approach didn’t work. Instead, I had to try something completely different. I had to stop. As I often say to my sister, who's a Master Chef: "You cannot rush a rising dough." I think the same is true for people. You cannot rush clarity. In this episode, I walk you through the five steps that helped me find clarity again. Not by forcing answers—but by creating space for them to arrive. I will share: ✨ Why doing more can sometimes make you feel more lost ✨ The power of standing still (without guilt) ✨ How to ask better questions instead of chasing answers ✨ Why silence is essential for clarity ✨ How to recognize and follow the first subtle signals I will also tell you the story of how the retreat Energy & Ocean came to be. If this episode resonated, follow the show and feel free to share it with someone who needs to hear it. The waitlist for Energy & Ocean 2027 is open at www.energyandocean.com

  2. Mar 22

    What Happens After You Reach The Goal?

    What happens after you reach a goal? In this episode, I share something I didn’t expect to feel after turning 50 and celebrating 10 years as a health coach. Instead of clarity, I found myself in a kind of vacuum. A silence. A space that felt both uncomfortable and full of potential. Why can achievement sometimes lead to emptiness? And what do you do when the goal that once drove you… is no longer there? This is an honest reflection on being in between chapters. On letting go of identity tied to achievement. And on learning to be, instead of constantly doing. If this resonates with you, I invite you to join me at the Energy & Ocean retreat in Altea, Spain, from April 12–17, 2026. A few days to step out of the noise, reconnect with yourself, and create space for what comes next. Learn more here: www.energyandocean.com

  3. Mar 10

    Turning 50: What Letting Go Is Teaching Me About Life

    This week I turn 50. Reaching this milestone has made me pause and reflect on what truly matters in the next chapter of my life. What do I want more of? And just as important: What am I ready to let go of? Key idea: Transitions in life often feel uncomfortable. We like stability. We like knowing who we are, what our role is, and where we belong. But sometimes something begins to shift quietly beneath the surface — a restlessness, a loss of motivation, or a growing curiosity about what might come next. In this episode, I share some reflections on entering a new season of life and the subtle signs that change may already be underway. I also talk about the Hindu goddess Kali, who in mythology represents destruction and transformation — not in a negative sense, but as the force that clears away what is finished so something new can grow. If you have ever felt that something in your life is ending — or quietly evolving into something new — this episode is for you. Because sometimes growth begins exactly where certainty ends.

  4. Mar 3

    Feeling Overwhelmed: How to Calm Your Nervous System with Breath

    Lately, I’ve been feeling overwhelmed. There’s too much happening at the same time. Too many messages.Too much information.Too many decisions. In this episode, I share honestly how overwhelm shows up in my own life — and how I use conscious breathing to shift from stress to calm clarity. When I feel stressed, my breath becomes faster and more shallow.When my breath speeds up, my nervous system believes I’m in danger.And when my body thinks I’m in danger, it’s much harder for me to think clearly or make good decisions. The good news is that I can change this — in just a few minutes. In this episode I share: • How overwhelm and fast breathing are connected• Why slowing the breath shifts me from fight-or-flight to rest-and-digest• The simple 3–5–6 breathing technique I use• Why the breath hold is the “secret sauce”• How taking one small action helps me move out of overwhelm I guide you through three gentle rounds of nasal breathing that help calm the nervous system and bring more clarity. When I’m overwhelmed, I remind myself:I don’t need to figure everything out.I just need one breath.And one simple decision. Maybe this can support you too. Take a few minutes. Breathe with me. And notice what shifts.

  5. Feb 23

    The Science of Breathing: James Nestor & Anders Olsson

    In this episode, I sit down with James Nestor, author of the bestselling book Breath, and Anders Olsson, founder of Conscious Breathing. We explore what really happens inside the body when we change the way we breathe. We talk about: • The Stanford experiment where 10 days of mouth breathing changed sleep, energy, and focus• Why carbon dioxide is not the enemy• How nasal breathing affects stress, digestion, and athletic performance• The link between breathing and sleep disorders in children• Why snoring is a warning sign• How something as simple as prolonging your exhale can shift your nervous system This is not about trends. It’s about physiology. It’s about habits. And it’s about reclaiming something we do 20,000 times a day — often without awareness. I also share parts of my own journey into breathing, which began during the pandemic when anxiety showed up in my body — and I realized my breath was the fastest way back to calm. If you’ve ever struggled with stress, poor sleep, low energy, or simply want to understand your body better — this conversation will open your eyes. Before you finish listening, try this: Close your mouth. Let your tongue rest in the roof of your mouth. And make your exhale slightly longer than your inhale. Let the journey inwards begin. 🫁

  6. Feb 16

    Reset Your Nervous System: Why Slowing Your Breath Works

    In this episode, I share one of the simplest and most powerful tools I use daily: Conscious Breathing. For years, I lived in fast mode. I was thinking fast, working fast, reacting fast. I didn’t even realize that I was also breathing fast. And that shallow, rapid breathing kept my body stuck in stress. Everything changed for me in 2020, when uncertainty and overwhelm pushed me close to anxiety. I intuitively understood that if I wanted to change my state, I had to start with my breath. In this episode, I explain: • How your breath signals safety or stress to your brain• The difference between the sympathetic and parasympathetic nervous system• Why slowing your breath creates clarity and creativity• How to use simple box breathing (4–4–4–4) to reset within minutes I guide you through a short breathing exercise you can do anywhere — before a difficult conversation, before a meal, before driving, before speaking, or whenever you feel overwhelmed. Breathwork doesn’t require special tools, long routines, or experience. It only requires awareness. The key idea is that you cannot always control your environment.But you can control your breath. And when you influence your state, you influence your life. One breath at a time. If you’re ready to experience this work in real life, join me at the Energy & Ocean Retreat in Spain from April 12-17, 2026. We breathe.We move.We reset. Five days to slow down your nervous system and reconnect with your energy — surrounded by sun and sea. Join us here: https://www.energyandocean.com/

  7. Feb 9

    Autism, Habits, and Hope: What Every Parent Needs to Know with Mary Barbera

    In this episode, I sit down with Mary Barbera — nurse, PhD, board-certified behavior analyst, bestselling author, and one of the world’s leading autism educators — for an honest and deeply practical conversation about autism, early intervention, and the power of habits. Mary shares her personal story of becoming a parent to a son with moderate-to-severe autism, and how that moment changed the direction of her life and career. Drawing on decades of experience in nursing, neuro-rehabilitation, leadership, and applied behavior analysis, she explains why early action matters, why parents must become active participants — not passive observers — and how small, consistent changes can create meaningful progress over time. You’ll learn: Why early signs should never be ignored How habits and systems shape long-term outcomes Why tracking change is more powerful than relying on memory How one parent can become the “captain of the ship” Why safety, independence, and happiness matter more than “normal” This conversation is for parents, grandparents, educators, and anyone who wants to understand how behavior changes — and how hope is built through knowledge, structure, and community. Whether your child has autism, ADHD, learning challenges, or you simply want better tools for change, this episode offers clarity, compassion, and a way forward. Useful links: Mary Barbera's Homepage: marybarbera.com Follow Mary Barbera on Instagram: instagram.com/turnautismaround/ Mary Barbera's Bestselling Book Turn Autism Around on Amazon: amazon.com/Turn-Autism-Around/dp/1788176960

  8. Feb 2

    Mind Body Energy with Mike R. Holland

    In this episode, I’m joined by Mike R. Holland for a grounded conversation about energy in the body. We explore how movement, breath, and awareness shape not just your physical state, but your focus, creativity, and sense of flow in everyday life. Mike shares insights from his own journey, his training philosophy, and how small, intentional practices can help regulate the nervous system and restore energy — without force or willpower. This is a conversation about listening to the body, working with energy instead of against it, and creating more clarity and ease through movement in motion. If you’re curious about how breath and movement can support a calmer body and clearer mind, this episode is for you. Keep what resonates — and let the rest go. Always. Want to dive deeper? Check out these links: Mike R. Holland’s official social mediaEnergy & Ocean Retreat with Irina LeeVictor Frankl’s "Man's Search for Meaning"Joe Dispenza's workStoic Philosophy (Marcus Aurelius, Seneca, Epictetus) Key topics & Timestamps: 00:00 - Introduction: The power of challenging yourself for growth 00:27 - Mike Holland’s background and how energy practices changed his life 01:12 - The journey of self-discovery through movement and mindset 02:05 - Foundations of activation from athletic training to modern practices 03:05 - Combining Qigong, plyometrics, and breathwork into a holistic system 04:09 - The evolution of Mike’s methods and continuous progress 05:13 - Authenticity and transparency in social media journey 06:44 - The importance of showing both struggles and successes 07:44 - Mike's athletic background and lessons from football and lifeguarding 10:05 - The value of sports and structure in youth development 12:18 - What lifeguarding teaches about awareness and life skills 13:54 - Balancing lifeguarding as a passion hobby vs. full-time profession 16:33 - The influence of Soviet training systems and mind-body connection 18:16 - Breathwork's role in autonomic nervous system regulation 20:14 - Combining physical practice with breath and energy work 25:20 - The significance of box breathing and its progressive challenges 27:24 - The mission to help a million people take control of their health 29:22 - Impact of social media and authentic connection over followers 30:38 - The power of community and the story of Keith’s recovery journey 34:55 - Managing social media efforts without burnout 36:37 - The value of volunteer work and energy exchange 37:54 - The importance of fulfillment versus satisfaction in life 39:09 - How diet and what we consume shape our health and energy 41:45 - The influence of stoicism and mindfulness philosophies 42:55 - Simple yoga and Qi Gong practices for energy cultivation 45:20 - Giving credit versus imitation in movement practices 47:39 - The essence of breath, movement, and energy union 50:12 - How posture and physiology influence emotional states 51:41 - Protecting your energy through awareness and thought management 52:34 - The power of thoughts and living in the present 54:20 - Loving oneself as the foundation for true fulfillment 56:48 - Finding purpose and meaning through helping others 58:07 - Prioritizing health as a core responsibility and tool for resilience 60:11 - Teaching self-care to children and leading by example 61:05 - Closing remarks: collective growth and gratitude Remember: Your energy and purpose shape your life. Trust it and keep moving forward.

  9. Season 1 Trailer

    TRAILER: Irina Lee On Energy

    Welcome to my new podcast – On Energy. My name is Irina Lee — bestselling author, coach, and publisher. My mission is to figure out HOW to create a life of fulfilled freedom. And in order to succeed we need to generate energy.  In this podcast I want to I explore what energy really is…   how it moves through body and mind…   and how it shapes everything  … from my relationships, to my creativity, success, and feeling of flow. If you’re ready to uncover your energy, and use it to create a more peaceful and spacious life… you’re in the right place.

    TRAILER: Irina Lee On Energy
  • 1 Trailer
    8 Episodes

Trailer

About

On Energy is a podcast about mindset, habits, emotional mastery, and how breathwork, meditation, and nervous system regulation shape your energy, focus, and life. Host Irina Lee shares practical insights on behavior change, conscious breathing, and how to move through stress and overwhelm with greater calm and clarity. Blending science, meditation, and manifestation, this podcast explores how your energy shapes your habits, your work, and your life — and how to consciously create the life you want.

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