Expose yourself to sunlight immediately upon waking to regulate your biological clock, then practice 5 minutes of rhythmic breathing (cycles of rapid breathing and breath retention) followed by meditation and Qigong, all before looking at a screen.

noli's read

Exposure to natural morning light is a powerful, validated tool for synchronizing our internal clock and optimizing evening melatonin secretion, a fundamental principle of chronobiology supported by research from the Salk Institute. Regarding breathing, a randomized controlled trial published in 2023 in *Cell Reports Medicine* by Stanford University confirms that just 5 minutes a day of rhythmic breathing (specifically cyclic hyperventilation with retention) improves mood and reduces accumulated stress. However, the claim that rapid breathing 'floods the blood with oxygen' is physiologically inaccurate. In reality, breathing very quickly rapidly eliminates carbon dioxide, which temporarily constricts blood vessels and retains oxygen in the blood instead of releasing it to our tissues (the Bohr effect). It is the subsequent breath retention that creates a temporary drop in oxygen, which then triggers a significant rebound of the nervous system toward a state of deep calm and recovery.

the sources

1. 1Blume C, Garbazza C, Spitschan M 2019
2. 2Brown TM et al. 2022
3. 3Goyal M, Singh S, Sibinga EMS, et al. 2014