A Morning for Moving and Breathing
Designed by Bearmore
Inspired by Stuart SandemanSome mornings, you’re awake, but your body still feels half-asleep.
Let yourself wake up before you ask too much of yourself. A morning Burst inspired by Stuart Sandeman's daily breathing practice: a short mobility session, controlled breathwork, more breathing but this time box-breathing, then a few minutes meditating and noticing what feels different.
The runsheet
Stretching hips and shoulders
StretchingStuart starts his morning with light, easy mobility, it’s not a flat out workout. Ten minutes to remind the body it’s awake without elevating the heart rate. Hips, shoulders, ankles, all gentle movements.
10 min activityBearmore’s thoughts on doing stretching before breath work
This can help because body awareness and any relaxation can enhance more complex breathing practices.
Nasal breathing
Breath workStuart's energising round: nasal breathing for about ten minutes. He often runs this with music behind it on the Breathpod app. The point is the conscious control; the noise in your head should start to quieten as the session goes on.
10 min activityBearmore’s thoughts on doing breath work before breath counting
This can help because regulated breathing can make simple counting feel more grounded and rhythmic.
Box breathing for seven minutes
Breath countingBox breathing in fours: four counts in, four held, four out, four held. Stuart has done this every morning for years and calls it the best thing for his mind he has found. Seven minutes is enough.
7 min activityBearmore’s thoughts on doing breath counting before open awareness
This is an excellent pairing because single-point focus on breath widens into open attention like smoothly zooming a lens out.
Meditation
Open awarenessStuart often closes a breath session with a few quiet minutes of just sitting. Ten minutes with no breath protocol running, no agenda, just noticing whatever is passing through your awareness. This is where the results of all your breathwork can be noticed.
10 min activityTime well spent.
51m spent doing something good for yourself.
The breakdown
Burst evaluation
Wellbeing focus
About this Burst
Stuart Sandeman is a UK breathwork coach, BBC Radio 1 Decompression Sessions host, and Sunday Times bestselling author of Breathe In, Breathe Out. He founded Breathpod in 2017 after the death of his girlfriend Daniella, and now partners with Nike, Google, PWC, Olympic athletes and UFC fighters. Based in London.