You can do this Burst for free in the Bearmore app. It walks you through each activity, step by step. Pick a time and we'll get it ready for you.
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.
There's a useful connection here because stretching can feel especially good after walking or sitting outdoors.
Stretching
Tony's mobility work draws on the primal squat, hip openers, and shoulder mobility. Fifteen 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.
This can help because body awareness and any relaxation can enhance more complex breathing practices.
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.
This is a strong combination because controlled breathing primes you to meet cold water with composure instead of a gasp, making the shower invigorating.
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.