The 5-3-1-1 is a morning habit I aim to develop with my coaching clients. Some gladly cling to it, others begrudgingly drag themselves to it. All I ask is that they…you… do in for 30 days in a row to see what happens. P.S. Science backs up the benefits of this practice and similar ones so you can’t discard it thinking it is all woo-woo pseudoscience crap. Sorry, man, denial doesn’t improve anyone’s health.
Here we go!
Every morning upon waking, sit up in bed in a manner of good posture:
1 - Do 5 box breaths. A box breath is an inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Do this 5 times while really expanding your belly each time. This is a reset for your nervous system. Like hitting control-alt-delete on your computer. Reboot.
2 - Bring to mind 3 things for which you are grateful. They can be super simple like you are thankful that your dog did not pass gas at the foot of you bed all night. Sit and bask in the feelings that come with being truly grateful even if you are conjuring up the feelings.
3 - One big smile. Fake it. Doesn’t matter. Turn away from your partner lest they think you are insane.
4 - One positive, intention-setting mantra or affirmation with which to start your day. Say it in your head or out loud. Some make this a battle cry. Some make it specific to an event that day. Some, like me, just say, “I will make it a great day!”
That is it. This takes one minute. You can give yourself one minute. Do it for 30 days!!
The days of believing that what is going on north of your shoulders has little to do with the rest of your body is long gone. The mind-body connection is well-documented and now is the time to reap the health rewards of what can happen when you take some control of your mind and slow it down. Be well!