Image credit: imagedepotpro/Getty Images Dr. Kien Vuu, a specialist in longevity, states that his 10-minute morning routine involving hydration, exercise, and meditation has significant health benefits. His routine, centered on evidence-based habits like exercise, breathwork, and meditation, is designed to alleviate stress and enhance focus in just a few minutes. Despite the intimidating nature of managing all of them, incorporating each aspect into daily healthy habits only takes a few minutes. According to Vuu, “Every moment in life, we have an opportunity to make a choice in how we show up.” By integrating exercise, stress-relieving breathwork, and a short meditation, Vuu’s morning routine is said to promote longevity and improve mental and emotional health. The 10-minute routine provides a head start, keeping one focused, energized, and potentially extending lifespan. Vuu begins his day by drinking 8 to 16 ounces of water, adding lemon and electrolytes or mineral salt, and exposing himself to direct sunlight. These steps aid in rehydration and nutrient boost, as well as support the body’s natural sleep-wake cycle to maintain consistent energy levels. Afterward, he engages in a five-minute exercise routine involving qigong and burpees. Qigong, a practice of gentle, mindful exercise, is followed by a set of 10 to 15 burpees, providing a burst of high-intensity training, shown to improve focus and counteract the negative effects of being sedentary. Vuu then sets aside two to three minutes for breathing techniques, such as inhaling through the nose for four seconds, holding for seven seconds, and exhaling for eight seconds, to enhance focus and relieve stress. He also suggests an energizing morning breathwork practice on his Vimeo channel. The morning routine is concluded with a gratitude-centered meditation. Vuu initially neglected gratitude exercises in favor of pursuing the next achievement or milestone. However, research indicates that gratitude releases feel-good hormones like oxytocin, which have physical and mental health benefits such as reducing blood pressure and inflammation.
