by Matt Basso | November 2018

A Five Minute Breathing Routine To Start Your Every Day

Starting new morning routines can be very difficult. It's very easy for many people to get caught up in the same behaviors day in and day out. Many suffer from poor sleep which makes clearing time in the morning for anything but the normal get up, get dressed, get coffee, etc etc ritual a challenge. 

The counter to this obstacle is that anything you can add to the beginning of your day that increases energy, has a positive affect on hormones, and puts you in a great mood, is worth making time for.

A morning breathing routine is one of those things that can add so many benefits to your day without being too complicated. I'm not even talking about full on meditation. I'm suggesting a 5 minute breathing routine that is very doable, effective, and may even motivate you to increase the time you spend practicing breathing.

Try the following as soon as you wake up, or as soon as you decide not to hit snooze again. You don't even have to get out of bed!

  1. Take 3 deep breaths. Each one in through your nose and out through your mouth. On the exhale let out an audible sigh on all 3.
  2. Flow right into comfortable normal breaths but now in and out through your nose only. Count 30 breaths and go slowly. Don't rush.
  3. When you get to 30 take one more breath in and hold it for 10-20 seconds or until you feel the urge to breathe. Don't force it.
  4. When you feel the need for a breath after the 10-20 seconds take 3 recovery breaths in through your nose and out through your mouth.
  5. Return to breathing in and out through your nose only for another 30 breaths.
  6. When you get to 30 this time I want you to exhale fully and pause your breathing. Similar to the breath hold above but now you've let all the O2 out.
  7. When you feel the need for a breath after the 10-20 second pause take 1 big breath in and hold it in for 10 seconds.
  8. Let the breath out and finish the same way you started with 3 deep breaths in through your nose and out through your mouth. Sighing On the exhale.

This will take 5 mins or less and feel great. Instead of me listing all the benefits of this simple breathing routine I'll just challenge you to try it and see how you feel.

Enjoy!

Filed under: Training