This Morning Routine Will Improve Your Mood

A 15 Minute Exercise That Doesn’t Require Any Sweat

If you’re like most people you start your morning with a cup of coffee and begin to scroll through your phone or other electronic device. A change in how you structure the first part of your day can have a significant impact on how you think and feel.

The first 15 minutes of your day is a great opportunity to check-in with yourself and to begin to set yourself off on the path to a happy and less stressed you. Beginning the day with a few minutes of mindfulness breathing begins to engage parasympathetic nervous system (the part of your nervous system that helps to put you at ease). You might be thinking, “Why would I want to be at ease? I need caffeine to get my body working.”

Mindfulness does not just help us to calm our nervous system. One of the biggest benefits of a mindfulness routine is that it can improve focus and attention. The long-term benefit is reduced stress, improved focus and attention.

If you are unfamiliar with mindfulness exercises, there are many varieties of music or soundscapes found online that can help. You can choose to do it guided or on your own. There is no special secret simply begin to breathe deeply into your abdomen. Try breathing in for 4 seconds (this may seem difficult at first but as you relax this will become effortless), hold the breath in for 4 seconds, exhale for 4 seconds, pause 4 seconds (do not breathe yet), breathe in again repeating this cycle if you like. This is an example of “box breathing.” It is a great starting point to practicing mindfulness. If you mind begins to wander during the exercise, simply focus your attention back to your breath.

Don’t sweat it. Start off slow. Begin with 5 minutes each morning and work your way up as the process gets easier. You will be at 15 minutes in no time.