Morning ritual for success: Breathwork + Incantations + Gratitude + Vision

Lesson summary

My morning “victory walk” is a 15-minute walk in nature that can set you up for a smooth, successful, energized, and productive day.

Here’s how to do it:

• It begins with a 3-minute warm-up, during which you simply start walking and appreciating nature.
• Breath-walking (3 min.) Next, you shift into three minutes of breathwork to fill your body with oxygen.
  • Here’s how to do it effectively: 3-4 rapid inhales followed by 3-4 rapid exhales (see my demonstration in the video.)
• Incantations (3 min.) Next, you get into incantations, which are similar to affirmations, but far more powerful.
  • While affirmations are often repeated or written down without emotion, incantations are highly emotional, repeated aloud, and involve movement.
  • Incantations are aimed at shifting your state—that is, how you FEEL about what you want to accomplish. For example, I might hop in place while forcefully and repeatedly saying, “All the confidence I need is within me NOW.”
• Gratitude (3 min.) During this phase of your victory walk, you’ll think of at least three things you’re grateful for—as deeply as possible. The goal is to become INTENSELY GRATEFUL for a handful of things, people, experiences, etc. in your life. It’s easy to feel grateful when you get promoted or buy a new car—but when was the last time you paused and thought, I’m so grateful for having two eyes to see with?
• Visualize the day (3 min.) Wrap up your nature walk by spending three more minutes visualizing and mentally rehearsing your day—exactly as you’d like it to be.

☝️ Taken together, these actions form the acronym, B.I.G.V. (not including the warm-up.)

My challenge to you:

• Incorporate this victory walk into your own morning ritual and try it for 30 days.
• If you don’t benefit from it after your 30-day trial, take it out of your morning ritual…
• BUT if it transforms your days as it has for me, continue doing it for life.