The first couple of hours of the day are undoubtedly the most important ones for our growth and we strongly suggest having a conscious morning routine. The following suggestions harness neuroscience principles to potentiate our biochemistry for health and success. We recommend following this sequence for some time. There is a specific arc of consciousness that we are trying to achieve as we move through these different brainwave states in sequence.

The benefits of cold showers are many but the ones that we'll focus on here are enhancing our immunity, stopping sleep inertia, strengthening our minds, and honing the ability to down-regulate the nervous system. 

All of us are initially very resistant to taking a cold shower. That's a very normal response. With a little bit of discipline, however, we can gradually build up our tolerance and even get to a place where we can derive quite a bit of enjoyment from the practice. 

If you are new, start with taking a normal warm shower and turning it to the coldest setting for 5 seconds before getting out. Each consecutive day, add an additional 5 seconds until you can get to a full minute. After that, start with the cold water from the beginning and build up to about 3-5 minutes. That's all you need in order to see the benefits. We usually take another warm shower later in the evening (always rinsing with cold before getting out) but our morning shower is always a cold blast to start the day. 

This process is as much psychological as it is physical, so see it as an opportunity to train your mind. Nobody likes to be uncomfortable. By leaning into the discomfort we are training our minds to become more resilient and learn to overcome challenges. Cold exposure is experienced in the body as a form of stress. By using the mind to calm the body and its autonomous reaction to the cold, we are training our nervous system to get better at down-regulating during stressful situations. Use intentions, visualizations, and affirmations to potentiate this practice. We also like to take this opportunity to feel gratitude for our bodies and consciously thank the water for the emotional cleansing it provides. 

The key to successfully make the most of this practice is to focus on the breath: taking a few deep inhalations to prepare the body while using our intentions and affirmations to prepare the mind. As you step into the cold, release a deep and slow exhalation. Relax into the discomfort. After about 30 seconds, you will find that the body acclimates to the temperature and the cold becomes more tolerable. Bring your attention to the present moment. Love your body for its healing capacity and for its strength. 

The chemical cocktail that your brain and body produce during this practice makes it a guarantee that you will get out feeling quite energized and with a positive outlook.

There is no better way to "come into our bodies" and into the present moment than by doing 3 rounds of Wim Hof or hyperoxygenation breathing. It is a powerful practice that has a multitude of physical, mental, and energetic benefits.

Physically, many studies have shown tremendous capabilities for strengthening the immune system in an extraordinary way. It gives us greater conscious access to the capabilities of the autonomous system. It also trains our nervous system to down-regulate. 

Mentally, it serves as a gateway for mental reprogramming, manifestation, and intention setting. It trains our mind to exert control over the body and be able to relax and remain calm during stressful situations. 

Energetically, it brings our subtle body into our physical body and into the present moment. It is an embodiment practice that makes us present and aware in order to make the most of the day. 

We recommend doing 3 cycles, which will take approximately 10-15 minutes. 

It is now a good time to do a few gentle stretches, mobility exercises, bioenergetic exercises, or go into a yoga routine. It can take as little or as long as you need or want. This isn’t your workout session, this is just a time to activate the body and begin stoking your inner fire for the day. A few calisthenics work well too. If you happen to have an inversion table or a way to hang upside down, it is highly recommended.

As a way to engage with our conscious "waking" mind before we start the day, journaling has tremendous benefits. Whether you prefer writing with pen and paper or using a digital journal, spend a few minutes with your thoughts, and don't be too judgmental about capturing what wants to come through. The following are suggestions of things to always strive to include in your journal.

• Write down 5 simple things you are grateful for that day. Think of the little things. Pay attention to the myriad of things we can be grateful for. This simple practice will activate your heart and initiate a positive vibration for the day.

• Write down 3-4 things you wish to get done that day. These should not be big goals but instead easy things that you know you will be able to accomplish. This will prepare your mind with positive intentions and set you up for success.

• Write down one simple thing you did the previous day to be of service to others. Can’t think of anything? That’s OK – you get today to try again!

• Write down any thoughts you are having or things that you would like to remember. You can write freely or catalog any data that you might want to track (i.e. nutrition, prevalent emotional states, spiritual practices, insights, dreams, etc.) 

• The most important thing is to stay away from looking at your phone or computer until you finish this routine. Resist the urge to check social media or email upon waking because it makes us dependent on an external trigger for our dopamine release instead of creating it with our own thoughts and physiology. The morning routine outlined here puts us in charge of our own dopamine production, which will have powerful cumulative effects. 

• If you are lucky enough to be sharing this morning routine with a loved one, try to avoid too much interaction. The practices outlined here engender transformational internal states. 

• The biggest life hack of all is to feel GRATITUDE. It has profound and measurable effects on our physical, mental, and emotional health. Use the first hours of your day as a way to practice this state of being.