To start 2024 off right, we need to develop a strong morning routine. Your morning sets the tone for the rest of the day. Would you rather have a morning full of practices that work for you and your health or a morning full of simply getting ready for work? A good morning routine focuses on three things; physical, mental, and spiritual well-being. If you’ve been interested in holistic health and natural remedies keep reading to learn about the 5 holistic practices that are staples in my morning routine.
A morning routine provides a structured and intentional start to each morning. This ritualistic practice not only establishes a sense of order but also allows individuals to prioritize self-care and well-being before the demands of the day take over. It seems so unimportant in the bigger picture but a well-crafted morning routine can contribute to increased productivity, mental clarity, and emotional resilience. It offers a precious opportunity for personal reflection, goal-setting, and mindfulness, empowering individuals to approach challenges with a positive mindset. If all the perks of developing a morning routine haven’t sold you yet, a consistent morning routine also helps regulate circadian rhythms, enhancing sleep quality and overall health. By dedicating time to activities that nourish the body, mind, and spirit, individuals can cultivate a sense of empowerment and set the foundation for a more balanced and fulfilling life. Let’s look over my favorite holistic practices that my morning routine wouldn’t be the same without.
5 Holistic practices in my morning routine
Lymphatic Drainage: Lymphatic drainage, a gentle massage or targeted exercises, is a holistic practice that supports your body’s natural detoxification process. The lymphatic system plays a crucial role in removing waste and toxins, and incorporating these techniques into your morning routine can promote better circulation, reduce inflammation, and boost your overall immune function. This practice helps set a foundation for a day filled with vitality and well-being.
There are methods you can use to perform lymphatic drainage. My favorite by far is rebounding – aka a mini trampoline. Rebounding for 10 minutes a day not only drains the lymphatic system but it was also found by NASA to be more effective than 30 minutes of running. I linked the rebounder I use so you can check it out, and if rebounding is not for you all other methods of lymphatic drainage will be listed below.
- Hot/ Cold shower. Switching the water from hot to cold will move fluid through the lymph.
- Dry brushing (Check out the dry brush I use here!)
- Swimming
- Manual lymphatic drainage massage
- Deep breathing
Coconut Oil Pulling: Nourish Your Oral Health Naturally: Coconut oil pulling is a practice that involves swishing coconut oil in your mouth for about 10 minutes. Oil pulling reduces the bad bacteria in your mouth that can lead to tooth decay and gum disease. This practice not only promotes oral health by reducing bacteria and plaque but also contributes to overall well-being. The antimicrobial properties of coconut oil make it an excellent choice for this practice, fostering a clean and refreshed feeling in your mouth as you start your day. I practice coconut oil pull 3-4 days a week. Different brands of coconut oil will instruct you otherwise so make sure to read the bottle and follow the directions. If you have any questions speak with your dentist!
Cold Showers: Cold showers are a powerful way to kickstart your morning with a burst of energy and numerous health benefits. Cold exposure can enhance blood circulation, boost metabolism, and even improve skin and hair health. Beyond the physical benefits, cold showers act as a mental reset, helping you face the day with increased alertness and resilience. Embracing the initial discomfort can lead to a heightened sense of well-being and increased vitality.
Watching the sunrise: Observing the sunrise can regulate your circadian rhythm – aka your body’s internal clock. Exposure to natural light in the morning helps regulate your circadian rhythm by signaling to your body that it’s time to wake up and be alert advancing your body’s internal clock. This practice also fosters a sense of mindfulness and gratitude as you witness the beauty of a new day, setting a positive tone for the hours ahead.
But if getting up before sunrise is too early for you don’t worry there are other options. While in regards to holistic practices natural is always preferred, using a sunrise clock like the hatch 2.0 will get the job of regulating your circadian rhythm done the same.
Mindful Breathing and Stretching: Before diving into the hustle and bustle of the day, take a few moments for mindful breathing and gentle stretching. This practice helps center your mind, release tension in your muscles, and improve flexibility. Incorporating intentional breath work can calm the nervous system, preparing you for a day with increased focus and emotional resilience. Below are my favorite breath work and stretches to do in the morning!
1. Diaphragmatic Breathing (Deep Belly Breaths): How to: Sit or lie down comfortably. Inhale deeply through your nose, allowing your diaphragm to expand. Exhale slowly through your mouth, ensuring a longer exhale than inhale. Place a hand on your abdomen to feel it rise and fall.
2. Box Breathing (4-4-4-4 Method): How to: Inhale for a count of 4, hold your breath for a count of 4, exhale for a count of 4, and then hold your breath again for a count of 4. Repeat this pattern for several cycles. This technique helps regulate breathing and calm the nervous system.
3. Alternate Nostril Breathing (Nadi Shodhana): How to: Sit comfortably with a straight spine. Use your right thumb to close your right nostril and inhale deeply through the left nostril. Close the left nostril with your right ring finger, release the right nostril, and exhale. Continue this pattern, alternating nostrils. This practice helps balance energy and promote focus.
4. 4-7-8 Breathing Technique: How to: Inhale quietly through your nose for a count of 4, hold your breath for a count of 7, and exhale completely through your mouth for a count of 8. Repeat for several rounds. This technique is known for its calming effects on the nervous system.
Stretching Exercises:
- Neck Stretches: How to: Gently tilt your head to one side, bringing your ear towards your shoulder, and hold for 15-30 seconds. Repeat on the other side. Next, slowly roll your neck in a circular motion, both clockwise and counterclockwise.
- Forward Fold: How to: Stand with feet hip-width apart. Inhale, then exhale as you bend at the hips, lowering your upper body towards the floor. Allow your head and arms to hang freely. Hold for 20-30 seconds. This stretch releases tension in the back and hamstrings.
- Chest Opener: How to: Stand or sit tall. Clasp your hands behind your back and straighten your arms. Lift your arms slightly and open your chest, squeezing your shoulder blades together. Hold for 15-20 seconds.
- Seated Twist: How to: Sit with legs extended. Bend one knee, placing the foot on the outside of the opposite thigh. Twist your torso towards the bent knee, using the opposite elbow to hug the knee. Hold for 20-30 seconds and switch sides. This stretch enhances spinal flexibility.
- Childās Pose: How to: Kneel on the floor, sit back on your heels, and reach your arms forward, lowering your chest towards the floor. Hold for 30 seconds to 1 minute. Childās Pose is excellent for stretching the back, shoulders, and hips.
- Standing Side Stretch: How to: Stand with feet hip-width apart. Reach one arm overhead and gently lean to the opposite side. Hold for 15-20 seconds, feeling the stretch along the side of your body. Repeat on the other side.
- Quad Stretch: How to: While standing, bring one heel towards your buttocks, holding the ankle with your hand. Keep your knees close together. Hold for 15-30 seconds and switch legs. This stretch targets the front of your thighs.
Remember to perform these breathwork practices and stretches mindfully, paying attention to your body’s limits and avoiding any movements that cause pain. Incorporating these practices into your morning routine can contribute to increased flexibility, relaxation, and a positive start to your day.
And of course, any holistic morning routine is built on non-toxic/ natural items including; cookwear, personal care products, makeup, skincare, etc. If you are new to a holistic lifestyle check out our posts on “A Non-toxic Kitchen 101”, and click here to check out all of our favorite non-toxic personal care products. You will be taken to our Amazon page where every product is organized into categories!
Elevate your mornings by embracing holistic practices that prioritize your well-being. From lymphatic drainage to coconut oil pulling, cold showers, and watching the sunrise, each ritual contributes to a more balanced and invigorating start to your day. By incorporating these practices into your morning routine, you can cultivate a positive mindset, enhance your physical health, and set the stage for a day filled with energy and mindfulness. Remember, your morning routine is a sacred time for self-careāmake it a daily commitment to yourself and your holistic well-being
