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.
Stretching
Stuart 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.
This can help because body awareness and any relaxation can enhance more complex breathing practices.
Breath work
Stuart'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.
This can help because regulated breathing can make simple counting feel more grounded and rhythmic.
Breath counting
Box 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. Ten minutes is enough.
This is an excellent pairing because single-point focus on breath widens into open attention like smoothly zooming a lens out.
Open awareness
Stuart 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.