Rooted & Resilient: How Beets + Breathwork Boost Your Energy
Pavla Borg 
Beets, Breath & Nitric Oxide: The Science of Energy
Do you ever have one of those days where you feel like you’re running on air but not in a good way?
Your brain’s buzzing, your body’s restless and you’re about one spilled cup of tea away from losing it completely. It’s like being plugged into the mains but with no grounding wire.
That’s what being ungrounded feels like. Your nervous system is basically saying: “Hello! I don’t feel safe!” And when your body doesn’t feel safe, your mind goes into overdrive: anxiety, overthinking, endless to-do lists, maybe even late-night fridge raids (no judgment, we’ve all been there).
Here’s the thing: grounding yourself again doesn’t have to be complicated. Sometimes it’s as simple as your breath… and a beetroot.
Yes, a beetroot. Stay with me.
Beets & Breath: Not Your Average Duo
Let’s start with the science (but the fun version, promise). Beets are full of natural nitrates. Your clever body turns those into nitric oxide, which helps your blood vessels relax, improves circulation and gets more oxygen to your brain and muscles. Translation: you feel less like a balloon about to pop and more like a steady, energised human being.
No wonder it earned The Molecule of The Year status and Nobel laureate Dr Ignaro wrote a whole book about it! But there is more...
Here’s where it gets juicy: your breath does the same thing. Slow, deep nasal breathing and gentle breath holds naturally increase nitric oxide in your airways. More nitric oxide = more oxygen delivered where you need it.
Beet & Breath Pro Tip
So, beets + breath = the wellness power couple you didn’t know you needed. Both boost your body’s nitric oxide, the molecule that improves circulation, oxygen delivery and energy. Try combining them: enjoy a beet-rich snack before or after your breath practice for a natural double boost.
Why the Root Matters
The Root is all about safety, stability and belonging. It’s your foundation.
When your Root feels out of whack, it often shows up as:
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Anxiety or feeling “on edge”
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Difficulty sleeping
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Overthinking or needing to control everything
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Feeling scattered, unsafe or like you don’t quite belong
Sound familiar?
This is why grounding matters. Root vegetables like beets are literally pulled from the earth. Their deep red colour, their earthy flavour, they’re nature’s way of saying: “Hey, slow down. You’re safe. You belong here.” Pair that with grounding practices like breathwork or walking barefoot on the grass and your nervous system gets the memo: “We’re okay now. We can let go.”
My Own Rooted Realisation
It doesn't have to be big to be effective. Often the smallest rituals make the biggest difference. An intentional breath. A nourishing bite. That’s where resilience is built... not in grand gestures but in the little things.
And that’s exactly what I’m inviting you to carry home into daily life: small grounding practices that will keep you rooted no matter what’s happening around you. Inside my minicourse, I share a guided grounding practice but for now, let's meet in the kitchen.
A Little Taste of the Root
One of my favourite ways to bring Root energy into daily life is through food as ritual, not just fuel. Here is a recipe for beetroot energy balls with an optional grounding twist. They’re earthy, chocolatey and surprisingly simple. It’s food as ritual, not just fuel.
RED VELVET CAKE BITES (vegan, gluten free)
- 1 cup packed pitted medjool dates
- 1/4 cup ground almonds
- 1 tbsp coconut flour
- 1/4 cup raw cacao powder
- 2 tbsp beetroot powder
- 1 tsp vanilla extract
- 1 tbsp maple syrup
- 1 tbsp coconut cream (optional)
- 1/2 tsp of Reishi mushroom (optional)
First process the pitted dates. Next add your almond flour, coconut flour, cacao powder, beetroot powder, vanilla extract, maple syrup and Reishi mushroom powder for extra grounding. Blend until a sticky dough is formed. Add coconut cream if the dough is still dry or coconut flour if too wet. Scoop out 1 tbsp amounts of dough and roll into balls and coat in cacao powder, beetroot powder or shredded coconut. Let set in the fridge.
Why This Matters for You
Here’s the good news: you don’t need a massive life overhaul to feel grounded. Reconnecting to the ground, a barefoot walk outside or adding root vegetables to your plate can shift your state more than you think.
That’s the heart of my Inner Strength in Action minicourse. Over five days, you’ll explore simple breathwork, grounding rituals and reflections that reconnect you with your inner strength. It’s all about proving that a little really does go a long way.
Root Reminder: Next time you feel scattered or unsafe, pause. Take one slow breath. Slice into a beet. Step barefoot on the earth. Sip something grounding. Let it remind you: you are rooted, you are supported.
From here, everything grows.
Read more about the benefits of grounding.
See you in the next breath, Pavla 💛
Next up:
Flow with your Sacral energy as we explore hydration, electrolytes, and the magic of balance.