All science
Morning · 0-2 hours after waking
Practice breath work (deep breathing methods)
+10 points
How to do it
Perform box breathing (inhale 4secs, hold 4secs, exhale 4sec, hold 4secs) or Wim Hof method for 5-10 minutes.
Why important
Breath work increases epinephrine, reduces inflammation, boosts immune response, lowers stress, and improves mood and energy. Done in the morning to enhance focus and willpower for the day.
Detailed science
Wim Hof method reduces stress, anxiety, and improves mood via epinephrine and immune modulation. Breathwork significantly reduces stress, depression, and enhances energy.