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Embrace the Morning with a Wave of Calm
Good morning, beautiful souls! Imagine beginning each day with a few gentle breaths that bring a sense of calm and vitality to every cell in your body. Breathing isn’t just something we do automatically—it’s one of the simplest, most powerful ways to connect mind and body and set a positive tone for the day ahead.
Why Morning Breathing Matters
When we breathe intentionally in the morning, it’s like pressing the "refresh" button for our whole being. During the night, our body’s been working hard to restore and reset. By bringing fresh, deep breaths into our morning routine, we awaken our system gently, giving ourselves a boost of oxygen that helps balance energy, relieve stress, and create a sense of calm.
When we’re mindful of our breathing, it also shifts us out of “autopilot mode.” It’s a small moment to check in with how we’re feeling, even setting an intention for the day. Studies have shown that deep breathing stimulates the vagus nerve, which helps lower cortisol levels (our stress hormone), leaving us feeling refreshed and more resilient.
How to Make Morning Breathing a Ritual You’ll Love
Here’s a quick and simple way to bring this peaceful practice into your mornings. The best part? It only takes a few minutes but can transform the way you start your day.
Find Your Space: Sit up in bed, or if you prefer, go to a cozy spot where you can feel grounded. Place your feet on the floor and let your hands rest on your thighs or your heart—wherever feels comforting.
Start with Three Deep Breaths: Close your eyes, and take a deep inhale through your nose for a count of four, hold for a count of two, and gently release the breath through your mouth for a count of six. Do this three times, letting each breath be a little slower and fuller than the last.
Set Your Intention with Each Breath: On each inhale, you might mentally say, “I breathe in peace,” and on each exhale, “I release tension.” Feel free to use any words that resonate with you, like "calm," "strength," or "gratitude."
Finish with a Smile: End your breathing practice with a soft smile and a moment of gratitude. Thank yourself for taking this small but powerful step toward wellness.
Why It’s Worth Doing Daily
Incorporating mindful breathing into your mornings can make a noticeable difference in your life. Over time, this daily ritual can help reduce anxiety, increase energy, and foster greater mental clarity. The more consistent you are, the easier it becomes to find calm and focus in moments of stress throughout the day. And who doesn’t want to greet each morning with a clearer mind and an open heart?
Let this practice be a gift to yourself. Each breath is an invitation to be fully present, alive, and connected to the beautiful journey of wellness you’re on. So tomorrow, when you wake up, take a breath with purpose and start your day grounded and grateful.
Happy breathing, friends!
References
Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in treating stress, anxiety, and depression: Part II—clinical applications and guidelines. Journal of Alternative & Complementary Medicine, 11(4), 711-717.
Fredrickson, B. L. (2009). Positivity: Top-notch research reveals the 3-to-1 ratio that will change your life. Random House.
Guyenet, S. (2019). The physiology of breathing and how it affects health.
Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psychophysiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.
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