Barefoot Rewilding Morning

The runsheet

1. 1

   

   Outside and barefoot

   Being in nature

   Tony's first move is to put his feet on the ground, literally. Outside as soon as is reasonable, shoes off, twenty minutes on grass, soil, or paving. For Tony the connection with nature is the point; what you can count on either way is the early light and a few quiet minutes before the day starts.

   20 min activitySetup 3 min · Reset 3 min · 26 min all-in

   See the recommended Bearmore guide

2. Bearmore’s thoughts on doing being in nature before stretching

   There's a useful connection here because stretching can feel especially good after walking or sitting outdoors.

   2

   

   Mobility and stretching

   Stretching

   Tony's mobility work draws on the primal squat, hip openers, and shoulder mobility. Twelve minutes of slow, unhurried movement in the positions our bodies were designed to move in and out of. No mat needed; the floor is fine.

   12 min activitySetup 4 min · Reset 4 min · 20 min all-in

   See the recommended Bearmore guide

3. Bearmore’s thoughts on doing stretching before breath work

   This can help because body awareness and any relaxation can enhance more complex breathing practices.

   3

   

   Ten minutes of nasal breathing

   Breath work

   Ten minutes of breathing as a practice rather than something the body just does. Tony cycles through nasal-led cycles to settle before having any caffeine.

   10 min activitySetup 1 min · Reset 1 min · 12 min all-in

   See the recommended Bearmore guide

4. Bearmore’s thoughts on doing breath work before cold showers

   This is a strong combination because controlled breathing primes you to meet cold water with composure instead of a gasp, making the shower invigorating.

   4

   

   A cold shower

   Cold showers

   Three minutes under cold water. Tony has done cold practice for years and frames it as a daily push-back against comfort rather than a hack. Build it up; start with the last thirty seconds cold.

   3 min activitySetup 6 min · Reset 6 min · 15 min all-in

   See the recommended Bearmore guide

5. Time well spent.

   1h 13m spent doing something good for yourself.