Yoga Pathways

The Science Behind Mindful Mornings

Ah, mornings.

There are two kinds of people, my friends: those who bounce out of bed like a jack-in-the-box, and those who engage in a daily battle with the alarm. No matter which camp you fall into, there’s something undeniably magical about those early hours that can set the tone for your entire day.

You’ve probably not managed to escape the morning evangelists (sorry if I’m boring you) extolling the numerous benefits of a solid morning routine. It’s something I’ve always known instinctively, but now we have the big guns backing it up. Yes, science supports it too. And here’s some science behind why a mindful morning routine can transform your life.

The cortisol awakening response (CAR)

First, let’s talk about cortisol. Often dubbed the “stress hormone,” cortisol gets a bad rap. However, in the morning, it’s your best friend. The cortisol awakening response (CAR) is a natural increase in cortisol levels within the first 30-45 minutes after waking up. This surge helps you feel alert and ready to tackle the day—kind of like nature’s way of hitting you with a splash of cold water, but from the inside.

Pro tip: Mindful practices like yoga and meditation can help regulate your cortisol levels, ensuring you start your day on a calm and focused note, rather than feeling like you’re running late for an imaginary bus.

Brain waves and morning meditation

Ever wonder why so many people meditate in the morning? Or why it feels so refreshing if you are a morning meditator? It’s all about those brain waves. When you wake up, your brain transitions from delta waves (deep sleep) to theta waves (light sleep and relaxation) and finally to alpha waves (wakeful relaxation). Meditating in the morning can help maintain those lovely alpha waves a bit longer, which is associated with reduced stress and increased creativity.

Think of it as keeping your brain in a state of zen, even if the rest of your day involves dodging emails and meetings.

The sunshine vitamin

Morning sunlight is a game-changer. Exposure to natural light in the morning helps regulate your circadian rhythm, the internal clock that tells you when to sleep and when to wake up. It also boosts your serotonin levels, which improves mood and focus. And let’s not forget Vitamin D, the “sunshine vitamin,” which is crucial for bone health, immune function, and overall well-being.

Fun fact: Even if it’s cloudy, those rays are still working their magic. So, open those curtains and let the light in. Your body will thank you.

Breakfast of champions

We’ve all heard that breakfast is the most important meal of the day. Well, science backs that up. A nutritious breakfast can boost your metabolism, improve concentration, and provide the energy needed to start your day. Including mindful eating practices, like savouring each bite and paying attention to hunger cues, can make your morning meal even more beneficial. (I feel like a hypocrite even putting this one in – a real case of do what I say not what I do) 😂 😂

Quick tip: The received wisdom (these days) is to include protein, healthy fats, and fibre in your breakfast. Think of it as giving your body a VIP pass to a day of awesomeness.

Morning Movement

Whether it’s a gentle yoga session, a brisk walk, or a full-blown HIIT workout, moving your body in the morning has significant benefits. Exercise releases endorphins, the “feel-good” hormones, and can improve your mood, energy levels, and cognitive function throughout the day.

Reality check: You don’t have to run a marathon. Even a short, mindful stretch can do wonders. Plus, you’ll look super zen while doing it.

social connection

Starting your day with a sense of connection, whether it’s greeting your family, chatting with a friend, or saying hello to your online yogi community, can set a positive tone for the day. Social interactions release oxytocin, the “love hormone,” which promotes feelings of happiness and reduces stress.

Side note: Even seeing those familiar faces in tiny Zoom boxes counts. Connection is connection, no matter the medium.

wrapping it up

So, there you have it. The science behind mindful mornings is pretty compelling. From regulating hormones and brain waves to boosting mood and productivity, these practices are like a multi-vitamin for your day. And remember, it doesn’t have to be perfect. Start small, keep it consistent, and most importantly, have fun with it.

Embrace the morning magic, and who knows? You might just become one of those people who bounce out of bed with a smile. Or at the very least, you’ll be the person who greets the day with a mindful stretch and a cup of tea and the knowledge that you are capable of doing things that don’t necessarily come easy. And that’s a win in my book.

Specific Examples to Try:

• 5-Minute Morning Meditation: Sit quietly and focus on your breath for just five minutes. This can help maintain those alpha brain waves.
• Sun Salutation Yoga Routine: A series of poses to greet the morning sun, perfect for a gentle wake-up stretch.
• Protein-Packed Breakfast: Try a smoothie with spinach, banana, almond milk, and protein powder.
• Morning Walk: Even a 10-minute walk outside can make a big difference in your mood and energy levels.

Further Reading:

• My Morning Routine – Benjamin Spall and Michael Xander
• Atomic Habits – James Clear
• The Power of Habits – Charles Duhigg
• 10% Happier – Dan Harris