New Article on Patreon #10

The actions you take right after waking up shape your whole day.

The first hour of the morning decides your whole day

Most people grab their phones first thing. Before they even get out of bed, their phone is already flooding them with messages, emails, and feeds that trigger the nervous system. You start the day relaxed, then immediately flood your mind with triggers. No wonder anxiety shows up before breakfast.

There's another way. Wake up a little earlier. Give yourself a buffer. Start calm.

A few options:

• Meditation. Doesn't need to be long, just a few minutes. Sit in silence; follow your breath. Or try visualisation: run through your day ahead, but see everything going right. That morning meeting? Nailed it. Your workout? Crushed it. Picture it clearly, end to end. (I've got some free and exclusive short guided meditations in my InnerPowerLab Membership, if you want to try them.)
• Not into meditation? Try breathwork. Again, keep it short. Match it to what you need that morning: something to settle your nerves, something to sync your heart and mind, or something to wake you up. Five to ten minutes. That's it. You can also find different types of breathwork videos in my InnerPowerLab Membership to guide you every morning.
• Mindful movement works too. Yoga, qi gong, anything that gets you out of your head and into your body. Movement shifts stuck energy. It helps you shake off whatever you might be carrying from yesterday.
• Get outside if you can, even for five or ten minutes. Fresh air, sunlight, nature. They all regulate the nervous system. Bonus points if you do your breathwork out there, weather permitting.
• One more thing: delay the stimulants. Coffee and scrolling can wait. Get your routine in first. These small actions don't eat up your morning, but they change the texture of your entire day.

Start when you can. Stick with it for at least a week before you decide whether it's working. Some people notice a shift on day one; others need longer. Don't bail if you don't feel transformed immediately. Keep going.

Are you a racket or golf player who is ready to stay Calm Under Pressure?

Competition is won or lost in the moments between the action. If you find yourself overthinking a serve or tensing up before a shot, your nervous system is overstimulated.

Our Calm Under Pressure mini-course is designed specifically for racket and golf athletes to help you control your stress response and perform at your best under pressure.

What you will achieve:

✔️ Lower Your Heart Rate: Use specific breathwork techniques to reduce physical tension between points or holes.

✔️Prepare Your Mind and Body: A structured routine to optimise your nervous system before training and competitions.

✔️Improve Critical Focus: Techniques to stop overthinking and maintain concentration during high-stakes moments.

✔️Maintain Consistent Energy: Prevent physical and mental exhaustion during long matches or rounds.

Limited Time Launch Offer

The first 50 athletes to sign up can access the full mini-course for just $27 (Regular price: $99).

Online Breathwork Classes

Every Saturday at 9 am EST (check your own time zone), I run a live, 1-hour online breathwork class designed entirely around a nervous system reset.

If you've spent the week training hard, pushing your limits, or just dealing with high stress, this is where you clear the slate. 60 minutes of functional breathing to drop your heart rate, turn down the mental noise, and set you up for a solid weekend. Come ready to do the work.

See you there,

Tamara

​https://innerpowerlab.coach​