Expose yourself to natural sunlight first thing in the morning to synchronize your internal clock, then practice 5 minutes of rhythmic breathing with breath retention to calm the nervous system and energize the body.

noli's read

Morning sunlight exposure is a highly robust practice for energy and sleep quality. According to a systematic review published in Taylor & Francis, bright morning light effectively synchronizes our internal clock by regulating melatonin cycles. Regarding breathing, meta-analyses of randomized controlled trials confirm that breathwork exercises positively regulate the nervous system and decrease perceived stress. Conversely, the idea that rapid breathing 'floods the blood with oxygen' is a biological approximation. In reality, the hemoglobin of a healthy individual is already nearly 98% saturated at rest. This technique instead decreases carbon dioxide (CO2) in the blood, which temporarily puts our brain's alarm signal to sleep and allows for longer breath-holding, without actually over-oxygenating our cells.

the sources

1. 1Blume C, Garbazza C, Spitschan M 2019
2. 2Brown TM et al. 2022