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
Fifteen minutes of morning daylight for the eyes within the first hour of waking. Huberman has called this the single highest-leverage practice for sleep, mood, and circadian alignment. Outside is best, no sunglasses; through a window is a lot less effective.
This pairing is especially effective because the sensory grounding from nature primes heightened body awareness, deepening the relaxation a scan brings.
Body scan
Ten minutes of a body scan, a longer version of what Huberman calls NSDR. Lying down is fine. Move attention slowly through each part of the body without trying to relax it; the relaxation is a side-effect.
This works well because awareness of where tension sits can help guide breath work more effectively.
Breath work
Five minutes of structured breathing. Cyclic sighing (double inhale through the nose, long exhale through the mouth) for two-to-five minutes is a Huberman default to feel good. Box breathing or physiological sighs also work here.
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
One minute of cold water to close the morning. Huberman's general recommendation is brief, deliberate cold exposure. One minute is the entry-level amount; build from there if it serves you.