10 Minute Morning
Starting a wellness practice or incorporating meditation into your daily life can seem challenging, but the benefits are worth it. It is all about taking incremental steps to build habits that last. It takes dedication and experimentation to find what works best for you, but I’m confident you can do it. Today I want to explore a quick 10-minute morning routine that combines stretching, breathing exercises, and a visualization practice called "remember wellness." These simple yet potent activities can have a profound effect on your mood and overall well-being, and in just 10 minutes it's a great place to begin.
We're going to start with a few stretches aimed at increasing mobility in your ribcage and warming up your spine. These exercises, popularized by Dr. Belisa Vranich, include the rock and roll exercise (similar to a seated cat-cow in yoga), an intercostal stretch that targets the muscles between your ribs, and a spinal twist. By stretching these muscles, you enhance flexibility within your ribcage, which is a great way to increase lung capacity. And if you didn’t know, lung capacity is the greatest predictor of longevity!
Next, set aside five minutes for a 5-minute physiological sigh meditation practice. Recent research conducted by Dr. Andrew Huberman at Stanford University revealed that just five minutes of this exercise could enhance mood and slightly lower breathing rates. The physiological sigh involves a double inhale through the nose followed by a long, slow exhale through the mouth. It's an effective practice for improving overall well-being, especially when time is limited.
The final step, spend a minute practicing "remember wellness," a term coined by Dr. Herbert Benson. Mental imagery plays a crucial role in this exercise. Retrace your memories to a time when you felt whole, joyful, supported, accomplished, and loved. Engage all your senses and immerse yourself in the positive emotions associated with that moment. Remember wellness helps activate the relaxation response, as described by Dr. Benson. It promotes a sense of gratitude and equanimity.
Incorporating movement, breathwork, and meditation into your daily life can be transformational. By following this 10-minute morning routine, you can effectively activate the relaxation response, improve mood, and enhance overall well-being. Remember, consistency is key, so start with small steps and gradually build up your practice. For a more detailed explanation of each practice, check out the accompanying videos. Embrace this routine as a tool for grounding yourself and making a positive impact in your life.
This information is intended for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition.