A 15-minute breathing session for calmer mornings

Chronic stress and anxiety can be debilitating, with recurring intrusive thoughts that make it difficult to get through the day. For some, stress and anxiety can begin as soon as they wake up in the morning. However, just like positive affirmations or gratitude journaling, starting your day with breathing exercises and meditation can have positive effects on your mental health.

This 15-minute session from Marlize Joubert of PS Fit is designed to help you relieve some stress and bring about a sense of renewed energy and groundedness. To begin, Joubert starts slowly with a series of big inhalations through the nose and chest. She clears the mind and instructs you on how to follow these deep breaths with light exhalations through the mouth.

Joubert then gives clear instructions on how to complete 30 breaths — powerful inhalations and exhalations — instructing viewers to “squeeze out every last drop of that exhalation.” The exercise will invigorate you, Joubert says in the video. As a side note, she notes that you may feel tingling, vibrations, and even a slightly higher temperature than normal, as this breathing sequence energizes you.

“You’re doing great,” Joubert encourages the class. Throughout the session, she gently reminds viewers that they are safe during this exercise. As more breathing exercises and meditation are explored, Joubert continues with the main theme of being in control of your life, rather than feeling disconnected.

“What positive feeling would you like to feel all day? Joy, happiness, openness, love, maybe a sense of freedom or safety?” Joubert says, instructing the class to choose one feeling they want to carry with them throughout the day. “If you’ve felt it in your life, pull it out of your memory,” Joubert says.

Viewers may leave feeling rejuvenated and ready to take on the day. However, if at any point later you forget the lessons you learned from this exercise, Joubert reminds everyone to be patient with themselves. You can always come back and do the exercise again, and other video sessions like it, on our PS Fit YouTube channel.

Name: Marlize Joubert

Instagram: @marlize_joubert

Outfit: More than yoga

Jade Esmeralda, MS, CSCS, is a health and fitness professional and strength and conditioning specialist. A lifelong martial artist and dancer, Jade has a deep passion for strength and conditioning, sports science, and human performance. She graduated with a Master of Science degree in Exercise Science and Strength and Conditioning from George Washington University.