Your Morning Routine

The first 10 minutes after waking determine your neurological state for the next 2-3 hours. During sleep, the parasympathetic nervous system dominates. The transition to waking requires a controlled shift toward sympathetic activation — enough to feel alert and energized, not so much that you feel anxious. Most people outsource this transition to caffeine, which produces a jittery, crash-prone version of alertness. Breathing provides a cleaner activation.

The 5-minute morning protocol: (1) 90 seconds of power breathing (sharp inhale through nose, forceful exhale through mouth, rapid pace) — this spikes CO2, increases heart rate, and triggers adrenaline release. It's the controlled equivalent of a cold shower. (2) 90 seconds of box breathing (4-4-4-4) — this channels the activation into focused alertness. (3) 2 minutes of coherence breathing (inhale 5, exhale 5) — this establishes the balanced, resilient nervous system state you want to carry into the day.

Do this before checking your phone. The phone triggers reactive attention (responding to others' priorities). The breathing sequence establishes proactive attention (you choosing your state). The order matters: breathing first, phone second. Within 2 weeks of consistent morning breathing, most people report being more focused, less reactive, and more energized throughout the day — without increasing caffeine intake.