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morning routine 5 min breathing exercise and grounding essential oil

Start Your Day with this 5-min Routine

(before you get out of bed!)

Watch ONLY the first 1.5 minutes of the video below.

That’s all you need to get started.
Discover an easy, calming 5-minute routine.

TO DEEPEN THE EFFECT:
Before you start, apply a grounding essential oil such as the Balance blend to the sole of your foot.
Apply a drop to the inside of your wrists and rub your wrists together.
Inhale the oils from your wrists for a minute before you start your breathing exercise.

Practice this routine EVERY morning for one to two weeks.
Then come back here and start extending on your morning routine.
Add another little routine —
one at a time.

Regain balance & inner strength despite the challenges you are facing.

video
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Expand your morning routine – one little tool at a time.
The Key to Success: CONSISTENCY!

morning routine - grounding visualization

Add a Grounding Visualization

Watch Video starting at 1 min 40 sec. 

Practice this visualization every morning when you get out of bed. You will be surprised how strong your legs will feel, how grounded you will feel when you take your first steps after. This routine can help us feel strong, grounded, and secure from the inside out. My favorite essential oils to support my morning breathing routine and visualization are Balance, Iliahi (Hawaiian Sandalwood) or Frankincense. This great routine will only add about 2-3 minutes to your morning.

morning routine - bathroom aromatherapy

Make Bathroom Time an Aromatherapy Experience

Watch Video starting at 3 min 40 sec. 

How easy is it to have a diffuser in the bathroom!! Add some water, add one to two drops of Wild Orange and Peppermint essential oils each, turn it on, and voila — your bathroom time becomes and aromatherapy session that will uplift your moods and boost physical and mental energy. It will take you less than a minute to turn this on every morning. The benefits are immediate, impactful, and lasting.

morning routine - stimulate the vagus nerve

Stimulate Your Vagus Nerve

Watch Video starting at 4 min 35 sec. 

The Vagus nerve plays a major role in balancing the nervous system, it is our on/off switch between the sympathetic and parasympathetic nervous system, our stress response (fight or flight) and our rest and digest response. Stimulating the vagus nerve can help us switch easier and faster from a stress response back into a rest/digest response, to feel calm again and balanced. Simply turn your shower on cold the last 60 seconds! This takes no extra time in your morning routine. Interested in learning more about the Vagus nerve and other ways to stimulate it – click here.

morning routine - integrate affirmations

Integrate Affirmations

Watch Video starting at 5 min 20 sec. 

Affirmations are powerful tools to help us shift into a positive mindset. Find one or two affirmations that speak to you, are in present tense (I am, I have, I feel…) and simply repeat your affirmation (thinking it repeatedly) while brushing your teeth. Here a few examples that boost positivity and self-belief: “I’m strong and resourceful” “I am ready to create XXX in my life” “There is nothing that will hold me back”.
This will add no extra time in your morning routine.

morning routine - yoga, qi gong, meditation, reading

Add Yoga, QI Gong, Meditation or Reading

Watch Video starting at 6 min 30 sec. 

If you have 10-20 minutes to spare in the morning (for myself, I just get up a little bit earlier so I have time for this part of my morning routine), incorporating yoga, Qi Gong, meditation, or reading (NOT the news — poems or spiritual books) will have a huge impact on creating that inner balance, that place of strength we can tap into during the day when life gets hectic and stressful. Once you incorporate this on a daily basis, you will feel that shift in how you are able to respond to stressors. This will add 10-20 minutes to your morning routine.

morning routine - running, walking, biking, swimming

Add Fast Walking, Running, Biking or Swimming

Watch Video starting at 8 min 29 sec. 

If you have another 10-20 minutes to spare in the morning (I make time for this every couple of days), integrating some time for a fast walk, run, bike ride or swim can help us process stress more effectively as it promotes the release of endorphins, improving circulation, and giving the brain a chance to reset — all of which enhance mood, clarity, and resilience. One important tip: BE fully in the moment by engaging your senses. What do you see, feel, smell, or hear? Focus on that, bring your thoughts back to that when they want to drift towards planning your day ahead or problem solving.  This will add 10-20 minutes to your morning routine.

morning routine - energy protection

Create a Protective Bubble to Stay in a Positive Mindset

Watch this Video 

If you are a person who easily takes on or is influenced by the energy of people around you, this movement routine can help you create a form of “protective bubble”, to make it easier during the day to stay in your positive space, focused on your goals, and create inner balance and strength. Make this routine part of your morning practice and feel a sense of inner peace, strength, and resilience growing day by day. My favorite essential oil blend to support this routine is the “Heart & Soul” blend but you could also use your Balance, Sandalwood or Frankincense essential oil. This will add 5 minutes to your morning routine.

morning routine - energy boost

Integrate Energy or Immune Boosting Smoothie

Watch Video starting at 10 min 30 sec. 

Starting your day with a nutrition and immune boost sets the tone for sustained energy, mental clarity, and overall well-being. Take 5 minutes to nourish your body with essential vitamins, antioxidants, and protein to support your immune system, so you can feel your best. Smoothies are an excellent way to pack in nutrient-dense ingredients like fresh fruits, leafy greens, healthy fats, and immune-boosting superfoods such as ginger, turmeric, or vitamin C-rich berries. Easy to digest and quick to prepare, a well-balanced smoothie can fuel your body, strengthen immunity, and provide a refreshing, delicious start to your day. Here is a link to my favorite immune boosting smoothie. Make sure to click here to see the Turmeric essential oil I use, which is the ONLY essential oil brand I use internally. This will add 5 minutes to your morning routine.

morning routine - summary

Find What Works for You – DO IT CONSISTENTLY!

I hope that these suggestions give you some inspiration to find a few tools that speak to you and are easy for you to integrate. You don’t have to do all of what I do right away! Start slow, start with one routine, take the time to let it become second nature, something you do automatically every morning, you don’t even have to ‘remember’ it — until it has become part of your morning routine like brushing your teeth. Then you are ready to add the next little routine. Start stacking your healthy habits in the morning and experience a shift in how you are able to show up during the day. Any questions, don’t hesitate to reach out.

Why are essential oils such powerful tools to help us create balance and that sense of inner calm and strength?

Essential oils have a profound ability to guide us back into a calm, peaceful state of mind because of the deep connection between scent and emotions. When we inhale a soothing aroma like Balance, lavender, sandalwood, or frankincense, scent molecules travel directly to the limbic system—the part of the brain that regulates emotions, memories, and stress responses. This direct pathway allows essential oils to quickly shift our mental and emotional state, promoting relaxation and balance. Moreover, when a particular scent becomes associated with a calming routine—such as the routines described above—the brain forms a powerful connection, reinforcing the sense of peace each time that scent is encountered. Over time, simply inhaling the familiar aroma can serve as an instant trigger to help the body and mind relax, making essential oils an invaluable tool for creating lasting calm and emotional well-being.

Ready for more?  See below.

Tackle Stress with Effective Morning, Day Time & Evening Routines

Watch My 45-min video about stress, how it affects your body and mind, how to develop routines to reduce stress and increase your capacity to manage stress better and restore a sense of balance – despite the challenges and struggles you are facing. 

  • Learn about stress and its effects on body & mind
  • Discover tools to raise awareness and consciousness
  • Get helpful tools to help you tackle your stressors
  • Learn to stimulate the Vagus nerve (your on/off switch)
  • Get to practice a grounding morning routine
  • Incorporate calming exercises throughout your day
  • Find out which essential oils might work best for you
  • Experience mindset shift and learn to release and let go
  • Find out how diet and nutrient absorption affect stress management capacity
  • Discover techniques to improve the quality and quantity of sleep
  • Find out how your metabolism affects stress management
    and more!

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Any questions, don’t hesitate to reach out.

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