Ultra Priming: A 43-Minute Guided Morning Session
Power breathing, gratitude, and a full-body energy build. Press play, stand up, and do it with me.
Priming is the opposite of scrolling your phone in bed. Instead of letting the day happen to you, you spend the first part of it deliberately: breathing hard to wake your body up, flooding yourself with gratitude, seeing what you want as already done, then standing up and building more energy than you thought you had.
It's built on Tony Robbins' famous priming routine and stretched into a full session: my voice, my music, and a lot of breathing. You don't need to know anything to start. Hit play and follow along.
💜 What priming is
The session moves in three phases, and each one hands off to the next:
Breathe
Three sets of 30 strong breaths out through your nose, hands rising with each breath. It wakes the body up fast.
Give thanks
Hands on your heart, three moments you're grateful for, then a healing light you send to the people you love.
Rise up
See three goals as already done, then stand up and build the energy with sound, movement, and incantations.
Why it works on your nervous system
Priming takes your nervous system on a deliberate wave. The fast breathing pushes your arousal up on purpose. The heart-focused breathing and gratitude that follow bring it back down into calm. Then you build it back up with intention instead of stress.
A healthy, well-toned vagus nerve is what lets you move between those states smoothly instead of getting stuck in one. Practicing the swing, every morning, is how you train it. Gratitude and slow breathing in particular are two of the simplest ways to bring the "rest and digest" side of your nervous system online. If that's new to you, start with our Getting Started guide.
🎬 The session, chapter by chapter
Tap any part to jump straight to it.
⏱️ Short on time?
The first 15 minutes are a complete practice on their own: the breathing, your heart, three moments of gratitude, the healing light, and your three goals, all sitting down. Stop at Rise up (14:50) and come back for the energy build when you have more time.
🎧 How to get the most out of it
- Do it first thing. Before your phone, before email, before the day's noise gets in.
- Sound on, and loud. Use headphones or a good speaker. The music carries you.
- Find a room where you can be loud. You'll make sound and move your body in the second half. Fair warning: it's passionate, and the language gets strong in places.
- Sit for the first half, stand for the second. Leave yourself room to raise your arms and move.
- Commit to the whole thing once. The second half is where it really lands. Even if it feels silly at first, that's the point.
Go easy with the fast breathing. Skip or soften it if you're pregnant or have epilepsy, a heart condition, uncontrolled high blood pressure, or recent abdominal surgery. Stop and breathe normally if you feel dizzy or tingly, and do your first session sitting down.
✨ Keep the momentum going
- Take the 2-minute vagus check to see where your nervous system stands today.
- Hour of Power: our free affirmation audio, perfect after priming.
- The Nemuri breathwork necklace keeps your exhale long for the rest of the day.
- Sleep hypnosis audio, the evening bookend to your morning priming.
Prefer YouTube? Watch Ultra Priming there.
Ready? Stand up.
43 minutes that set the tone for your whole day.
