Start your day screen-free by exposing yourself to natural sunlight to synchronize your internal clock, then perform 5 minutes of rhythmic breathing with breath retentions, followed by Qi Gong or meditation to calm the nervous system.

noli's read

Early exposure to natural light is a practice solidly validated by science. A literature review by Blume et al. (2019) confirms that morning light stimulates specific ocular receptors, helping to set our internal clock and regulate melatonin. Conversely, the idea that rapid breathing followed by breath-holds "floods the blood with oxygen" is scientifically exaggerated. In reality, initial hyperventilation already saturates hemoglobin to its maximum, while the breath-retention phase temporarily reduces blood oxygen. Nevertheless, a randomized controlled trial (RCT) by Balban et al. (2023) proves that 5 minutes of daily structured breathing significantly improves mood and regulates stress. The addition of Qi Gong and meditation to conclude the routine is supported by observational studies and expert opinions confirming their benefits for mental calm.

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