Rise & Align: Your 4-day guide to mindful mornings

Mornings set the tone for the rest of the day, and a few mindful movements, breathwork and affirmations can make all the difference.

My new Rise & Align series on Instagram consists of four 15-minute videos designed for you to replay whenever you need a little clarity, invigoration, positivity, or calm in your morning. Try the full 4-day reset or mix and match what works for you. Want a guided walkthrough? Check out the original Instagram Reels for each practice!

Day 1: Clarity

Practice: Gentle breathwork & shaking

Shaking is a simple yet powerful way to boost circulation, release physical tension and regulate the nervous system. Follow it up with box breathing for a grounded start to your day:

• Box breathing (4-4-4-4): Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat.

• Affirmation: "I welcome this new day with openness, ease, and vibrant energy. I move forward with joy!"

Watch day 1 replay

Day 2: Invigorate

Practice: Belly breathing & EFT tapping 

Feeling sluggish? Stimulate your energy with yogic belly breathing and tapping (Emotional Freedom Technique):

• Belly breathing: Inhale for 4, exhale for 6. Repeat 5-10 times.

• Tapping points: Gently tap on these areas to reset your nervous system, improve circulation and boost vitality:

  1. Centre of chest

  2. Side of hands

  3. Rib cage

  4. Collar bones

  5. Chin

  6. Cheekbones

  7. Temples

  8. Crown

Watch day 2 replay

Day 3: Positivity

Practice: Breath of joy & sun salutations

A burst of movement and breath can elevate your mood and increase circulation:

• Breath of joy: 3 short inhales, 1 strong exhale. Repeat for 45 seconds per round x3 rounds.

• Sun salutation: Flow through 3 rounds with modifications as needed.

• Affirmation: "Breath fuels my joy."

Watch day 3 replay

Day 4: Calm

Practice: Humming bee breath, facial massage & Yin asana

Close the series with techniques that encourage deep relaxation:

• Bhramari (humming bee breath): Thumbs in ears, hands over eyes, inhale deeply through the nose, then exhale with a long humming sound. Repeat x4 per round, 3 rounds total.

• Facial massage: Sweep forehead, circle temples, massage cheeks, chin and jawline.

• Yin yoga poses: Reclined Butterfly, Waterfall, Supine Twist.

• Affirmation: "I soften into ease, my breath is my anchor, calmness can flow through me."

Watch day 4 replay

By fitting these short yet powerful practices into your morning, you create space for clarity, energy, positivity and peace.

I’d love to hear about your experience! Which of these practices made a difference for you? Would you like me to do more of these? Let me know in the comments or tag me on Instagram!