A 5-minute breathing session has made my WFH mornings so much better

Routines are essentially life guardrails that help me get through my work-from-home day. (If you know, you know.) Specifically, my morning routine has become the backbone of my daily diet, because it makes me feel energized, motivated, and motivated. as clear-minded as possible so I can tackle the seemingly never-ending problem- the ultimate to-do list.

And something about me? I’m always looking for new ways to make my habits better. So in addition to going for a walk before work, wearing pants other than pajamas, and making myself a high-protein breakfast, I started adding a five-minute breathing exercise with the help of trainer Briana Thompson. by Nike Well Collective to really focus. on myself (not the task list waiting for me!) and start my day feeling more focused.

Establishing a morning breathing routine gives your day a good start, says Thompson. It’s a personal moment to connect with the most important person in your life.

Setting up a breathing exercise in the morning will help you get a good start for the day. It’s a personal moment to connect with the most important person in your life.

And I don’t know about everyone, but when it’s a busy morning with tons of calls on the calendar, tasks to be completed, and more projects added to my list, I tend to jump right into the chaos and let it dictate the trajectory of my work. morning. On the other hand, starting with a breathing exercise feels like permission to (literally) enhance my mental healthbeforeIt worked and it made a difference.

We often miss moments to gather with ourselves, Thompson says. So making it a priority to take a few minutes for yourself in the morning is like setting your internal compass to a calm and centered state before the chaos of the day begins.

How to add breathing to your morning routine

Okay, let me tell you what my (new and improved!) morning routine looks like: I usually wake up early, make a cup of coffee, and go for a walk. Then I’ll go home for breakfast and cup of Joe number two. Then I begin the breathing session, first getting comfortable in a quiet place. For me, it’s sitting cross-legged on the couch with my favorite blanket and my cats nearby for kisses.

Sit with your spine tall and straight, says Thompson. Imagine a string pulling you up from the top of your head, aligning your spine. This pose promotes alertness and open breathing. I especially loved this part because I was recently serving The Hunchback of Notre Dame working on my laptop.

Then I close my eyes and breathe deeply through my nose to the count of four. Feel your lungs filling with air, Thompson adds, and your chest and abdomen expanding as you inhale.

After inhaling through my nose for four seconds, I exhale for six seconds, letting all the air out of my lungs, and continue this four to six second pattern for five minutes. Thompson says to give your full attention and focus to your breathing, which will help settle any wandering thoughts. Before you wrap up, set positive goals for your day, she says. It could be a specific goal, an affirmation, or a word that represents how you’re feeling throughout the day.

And that’s it! According to Thompson, after just a few minutes, I feel much less stressed when starting my day thanks to the ability to breathe deeply, which reduces the production of stress hormones like cortisol and adrenaline.

To complete my morning routine, I take a shower to freshen up and always Make sure to dress appropriately before starting your work day. Choosing an outfit is actually another way I’ve learned to support my mental health, so even on days when I just want to sweat, I still try to put together an outfit that looks in style, like these fun co-ords from Nike Feel. Good collections so I never have to sacrifice an automatic mood lift.

I’ve been using my upgraded morning regimen for a few weeks now and my productivity is getting an A+ but more importantly I feel less anxious and more excited to go about my day as I do. comprehensive tasks, personal projects, everything in life. and Alland felt a sense of inner satisfaction that paid off in ways I didn’t expect but for which I am incredibly grateful.