This 10-Minute Morning Practice Will Change Your Whole Day
Yogis,
Question for you: Do you just let your morning happen to you, or do you choose how to enter it?
As a breath trainer, working with all kinds of people—from athletes to asthmatics, yogis to young professionals, I see how stress combined with dysfunctional breathing wreaks havoc on the nervous system. Often, people are launched into fight-or-flight mode from the moment the alarm clock goes off. No matter who I’m coaching, my clients get the same prescription: a morning breathwork routine to improve their breathing and health.
What’s so special about early morning breathwork?
The Mind is Naturally Quieter: In yogic philosophy, the auspicious time, approximately an hour and a half before sunrise, is called Brahma Muhurta is the ideal time for meditation, prayer, and breathing practices. During these early hours, the world is quieter, your mind is less agitated, and distractions are minimal. This calm space makes it easier to connect to the breath and observe its effects.
You Start the Day Centered: Breathwork directly influences your nervous system. Techniques like Nadi Shodhana (alternate nostril breathing) and Bhramari (humming bee breath) activate the parasympathetic response—the “rest and digest” system. Practicing in the morning helps you start your day from a grounded, balanced place and sets your daily rhythm that carries over into how you move, speak, and think.
Your Stomach Is Empty: Most breathwork techniques are best practiced on an empty stomach. A full belly can interfere with deep diaphragmatic breathing and even cause discomfort. In the morning, before breakfast, coffee, or distractions, your body is in the perfect physical state for breathwork.
Boosts Energy and Focus: Certain breathing techniques—like Kapalabhati (skull-shining breath) and Bhastrika (bellows breath)—stimulate the brain and energize the body. Done in the morning, they help shake off sleepiness, improve blood flow, and wake up your system without the need for caffeine.
Builds Daily Discipline: Morning routines anchor your day and create consistency. Even five minutes of focused breathing can create a ripple effect, calmer reactions, sharper focus, and better decisions.
🌞 A Simple Morning Pranayama Routine (10–15 minutes)
1. Sit comfortably: Cross-legged or in a chair, spine tall.
2. Begin with 2 minutes of deep, slow, Cadence Breathing.
3. Nadi Shodhana (Alternate Nostril Breathing) – 5 minutes.
4. Optional: Add Kapalabhati or Bhramari – 2–3 minutes.
5. End with 1–2 minutes of quiet observation—just notice your breath.
All exercise instructions can be found on the Better Yoga Online Studio in our “Breath Rx” collection.
Whether helping a client manage anxiety or prepare for a long-distance race, I tell them to remember that breathwork isn’t just about breathing—it’s a powerful tool to orient your energy. Advanced techniques are not necessary. Consistency and presence are the keys to success. Making it part of your morning ritualizes it, gives you a clean slate for the day, and opens up space in the body-mind for you to take charge of what you want to accomplish, both short and long term.
Good habits beget more goodness. Eventually, you may wake up without an alarm, looking forward to the quiet you have carved out, the sacred space for you to connect with yourself.
How will you enter your day tomorrow?
Be Well,
Tiger