You’ve probably experienced days when you wake up on the wrong side of the bed (as the saying goes), and the whole day goes sideways! Clearly, how you start the day can set the tone for the rest of the day. I start every day with a 30-minute routine that consists roughly of 2 equal parts of breathing and moving. Both parts have evolved into deep acts of unrushed gratitude and appreciation for my life and my health as well as a time for inspiration, wonder, and appreciating the simple joy of being alive. I usually feel completely transformed and wide awake afterward.

Briefly, the first part consists of breathing exercises while checking in with myself and my body, and the second part consists of gentle to moderate movement, which continues this breathing and check-in while incorporating movement. My routine can stretch out to longer than 30 minutes if the spirit moves me and depending on what else I have going on that day.

Here’s a description of my breathing-and-moving morning routine, along with supporting videos. I invite you to read this article, watch the videos, and give these mild exercises a try. Who knows? Maybe this routine will transform your mornings—and your days!

Part 1: Breathing Exercises

The breathing part starts with about 2½ minutes in bed, quietly breathing while I take a Heart Rate Variability (HRV) reading. After that, still in bed, I do 10-15 minutes of either the Wim Hof breathing method or the “low and slow” breathing exercise that Patrick McKeown describes in his book, The Oxygen Advantage. Both exercises boost the immune system by lowering my blood oxygen level to around the mid-80s percentage, thereby giving me a wake-up dose of inner hormesis in the form of immune support. Once these are done, I make myself a cup of tea, roll out the yoga mat, and start to move.

Part 2: Gentle to Moderate Movement

The movement portion is a continuation of the inner breathing and check-in process, now focused on aspects of my moving body. My routine encompasses 4 segments. I’ve made a short video of each segment to illustrate. Please note that the videos have been shortened for brevity. I do either 10 reps or 10 breath counts for each pose and do the poses much more slowly and reverently. Again, while I am moving, this is decidedly an inner process, focused on breathing, inner sensation, and the wonders of health and life, much of it with my eyes closed.

1st part – This is simple stretching and starting to move, rocking back and forth, arching and lowering my back (the cat and cow stretch), then alternating donkey kicks and cross extensions. I finish this segment with tensioning and stretching my upper body and then doing a yoga twist to either side. Again, 10 reps or 10 slow breath counts to either side.

2nd part – Stand from a low squat, grab my ankles, and twist side to side, followed by a series of stands from low squats, stretching my arms to the sky at the end. This is followed by a series of stretching my arms to the sides and overhead, while ensuring I am engaging my whole body. My feet are pushing down through the floor, my thighs are rotating inward while my hips are pushing upward, helping to align and elongate my back, neck, shoulders, and arms. The roller is there for knee stability, plus I do the 2 “ski” simulations at the end, inspired by my ski-instructor daughter.

3rd part – Giant rear crossover, 10 to each side, followed by a few pushups and/or planks (you can do these from the knees as well), and a series of downward dog and upward dog yoga poses.

4th part – On my back, front twist to either side, front giant crossovers or shorter ones with knees bent. I then do one of the Tibetan rites, rising myself on my arms and going up to a table pose, 10 times, then holding the table for a count of 10, followed by a big twist to either side.

I frequently vary this routine with additions and detours, such as balancing on one leg, doing the “cloud walk,” taking time to do the other 4 Tibetan rites (look these up, they are lots of fun), and doing backbends, bridges, the Brazilian sit/stand, and any remedial work to address a joint issue or over-stiffness somewhere. The possibilities are endless, as long as I let my spirit lead the way.

During this entire process I am reminded that the person I am is as much, or more, my inner biological and emotional self as the person I present to the world outside me. The most important thing, though, is the feeling inside of waking up my body and feeling alive, checking in with myself and my health, and celebrating yet another wonderful day as a living being on this planet.