Morning Breathing Exercises
Wake-up breathwork routines to set your nervous system for an optimal day
The first 10 minutes after waking shape your entire day. Your nervous system is transitioning from sleep to wakefulness, and what you do during this window has an outsized impact on your baseline state for the next 12-16 hours. Morning breathing exercises capitalize on this window to establish calm energy rather than the cortisol-driven urgency that phone-checking creates.
Start with 3 physiological sighs to clear residual sleep and signal full wakefulness. Follow with 3-5 minutes of energizing breathing — slightly faster-paced breathing (about 8-10 breaths per minute) with emphasis on the inhale. This pattern activates the sympathetic nervous system just enough for alertness without tipping into anxiety. It's a cleaner energy boost than caffeine, with no crash.
For those prone to morning anxiety, reverse the sequence: begin with 3-5 minutes of extended exhale breathing to calm the cortisol spike that accompanies waking, then transition to energizing breathing once you feel settled. This approach addresses the 'morning dread' that anxiety sufferers know well, replacing it with a calm launchpad for the day.
Benefits
- Sets a calm, energized baseline for the entire day
- Replaces the cortisol spike of phone-checking upon waking
- Reduces morning anxiety and the 'dread' feeling
- Improves alertness without caffeine dependency
- Creates a consistent morning ritual that compounds over time
Frequently Asked Questions
When exactly should I do morning breathing exercises?
Ideally within the first 10 minutes of waking, before checking your phone. This window is when your nervous system is most receptive to intentional state-setting. Even doing it while still in bed is effective — the key is that it happens before external inputs begin shaping your state.
Can morning breathwork replace coffee?
For many people, energizing breathing provides a comparable alertness boost to caffeine, especially after consistent practice. The energy is cleaner — no jitteriness or afternoon crash. Some people reduce caffeine intake significantly after establishing a morning breathwork routine, though it's a personal choice.
What if I only have 2 minutes in the morning?
Two minutes is enough: 3 physiological sighs (30 seconds) followed by 90 seconds of energizing breathing. This minimal practice still establishes a calm-alert baseline and signals to your nervous system that you're intentionally starting the day rather than reactively responding to it.
Related Breathing Exercises