Clubhouse RugbyFit Clubhouse
Morning routineFREEBefore your phone. Before the day.

Start your morning

Breathe first. Then water, daylight and movement. No social media for the first hour, no breakfast. Your first 90 minutes, set up like a pro's.

Start breathingThe routineSafety first

The first 90 minutes

Breathing first, then the rest in this order. Two rules over all of it.

  1. 1
    Breathe Must

    First thing, before anything else. Four rounds of Tummo breathing, 15 minutes, guided below.

  2. 2
    No social media Rule

    Not for the first hour. No feeds, no news, no messages. Your morning belongs to you.

  3. 3
    No breakfast Rule

    Stay fasted through the whole routine. Water now, coffee later, food after that.

  4. 4
    Water

    A big glass of water. A pinch of sea salt in it is optional.

  5. 5
    Daylight and move

    Get outside within the first hour. Walk, jog, skip or do some light bodyweight work in daylight. Cloudy? Stay out longer. Never stare into the sun.

  6. 6
    Cold shower Optional

    One to three minutes cold at the end of your shower, if you want the extra kick.

  7. 7
    Coffee later

    Wait 90 to 120 minutes after waking before your first coffee.

Breathing based on the Wim Hof method (Tummo). Water, daylight, movement, cold and coffee timing based on the morning routine Andrew Huberman shares on the Huberman Lab podcast. RugbyFit is not affiliated with either.

Lie in bed, put your headphones on and press play. Open on YouTube

Step 1

Breathe

One round takes about three minutes. You do four. Lie in bed with your headphones on, press play and follow the lungs.

  1. 1
    30 breaths

    Breathe in deep, fill the belly then the chest. Let go without force. Follow the lungs and the counter.

  2. 2
    Let go and hold

    After the last breath, breathe out and hold on empty lungs. Feel the urge to breathe? Swallow it away. You might feel lightheaded. That's ok.

  3. 3
    Recovery breath

    Breathe in deep and hold for 15 seconds. Press the breath up to your brain, then let go.

  4. 4
    Repeat

    Four rounds. The holds get longer: about 1, 1.5, 1.5 and 2 minutes. You're calming your nervous system.

Safety first

Always sit or lie down. Never do this in or near water, while driving, or anywhere a blackout could hurt you.

Pregnant, epileptic, or a heart condition or high blood pressure? Talk to your doctor before you start.

Tingling and lightheadedness are normal. Pain is not: stop and breathe normally.

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