Morning routines have a long list of benefits from supporting memory and organization to stress management and general wellbeing. In these uncertain times, it can feel hard to stay connected and on track––which is completely ok. But if you’re looking to try and implement a bit of structure, we have a morning routine that’s personally helped us feel ready to take on the day. This routine takes about 20-30 minutes but feel free to add in what you like and need on the day.
STEP 1: TAKE A MOMENT OF GRATITUDE
When your alarm goes off, fight the urge to snooze and take a big stretch then think of three things you’re grateful for. Gratitude is shown to increase positive emotions and reduce stress.
STEP 2: BREATHWORK
You can do this lying in bed or you can get up and go lay on the floor and do this. This is a breathing exercise from the Wim Hof method and we find it an amazing way to wake up.
To begin, lay down and take 30-40 long full breaths in and out as fast as possible. You will get a feeling of lightheadedness which is completely normal. On your last exhale, hold your breath for 20 seconds to a minute (please base this on your comfort level – you are supposed to hold as long as you can but be safe with this).
Then take a deep breath in and hold 20 seconds. Repeat this 2 times.
This method has proven to reduce stress, support recovery from physical exertion, improve sleep and performance as well as build your immune response.
STEP 3: WARM UP
The next step is three exercises to get your body moving and warm.
Exercise 1: 20 downward dogs to a high plank position. You can also add a pushup to make this more challenging. Click here for a video reference.
Exercise 2: Single leg glute bridge. This opens up your hips, strengthens your glutes and also helps your proprioception. You are going to do 10 glute bridges on each leg and repeat two times. Click here for a video reference.
Exercise 3: Lunge with a thoracic spine rotation. Your back leg is straight and your front knee is right above your toes not over. You should feel a stretch in your hip flexor on your back leg and a glute contraction on your front leg. Then reach up towards the ceiling, keeping your hips facing forwards and then back to neutral position. Repeat 10 times per leg. You are going to do 10 of these per side. Click here for a video reference.
STEP 4: GET YOUR MIND GOING
Stimulate your mind with single leg tennis ball tosses. This exercise is to get your mind and body working together by combining balance and hand eye coordination. Balance on your left leg with your tennis ball in your right hand. Perform 20-50 tosses and repeat with the opposite arm and leg. Click here for a video reference.
STEP 5: WAKE UP WITH A COLD SHOWER
This is something that takes some getting used to. Turn your shower on as cold as it goes and hop in for 30 seconds – 1 minute. Make sure to try and take controlled, long, and deep breaths. Another way to ease into this is by having a warm shower first for a few minutes and then slowly turn it to cold for 30 seconds to 1 minute. If you’re not awake yet you will be after this!
STEP 6: READ
Grab your cup of coffee or your morning smoothie and cozy up on the couch for a few minutes and read 5-10 pages of your favorite book.
After this you can make yourself a nice breakfast and get going with your day. This should take between 20 and 30 minutes. Let us know how you like it or if you’ve found anything that you liked to add! Happy morning to you! We’ll be posting monthly routines so you can switch it up and try these new ways to start your day along with us.