8 Simple Steps for the Ultimate Healing Girl Morning Routine

Oct 4

Hey angels, Louise Rumball here, Holistic Wellness Coach and Integrative Health Practitioner. Over 6 million people have downloaded my therapy, wellness and healing podcast, and I get asked this question so many times as people start to realize what they do in the morning determines how they feel all day—and most of all—whether they’re likely to experience anxiety later in the day.

A great day starts with a great morning - and honestly, this isn’t always possible with how hectic, busy and chaotic life is - but here are my top tips for the ultimate morning routine for wellness and healing girlies who want to build a chill-girl nervous system, a calm brain, reduced cortisol levels, and a more regulated nervous system with balanced hormones (because remember, these are ALL interconnected).

Here are my top tips:

A Consistent Wake Time

Setting an alarm for the same time each day might feel simple, but it’s one of the most powerful habits you can develop. Having a consistent wake-up time is essential for your overall wellness because it sets the tone for the day. When you wake up at the same time daily, you help regulate your body’s internal clock, known as your circadian rhythm. This rhythm controls many important systems in your body, including hormone production, energy levels, and even your mood. By keeping your wake-up time consistent, you’re essentially telling your body, “Here’s what we’re doing today,” which brings stability to everything from your energy to your emotions.

To go one step further, a consistent sleep time is even better. Ever heard the phrase ‘your morning routine starts the night before?’ When you keep both your wake and sleep times consistent, you reinforce your circadian rhythm, improving everything from your hormone balance to your mental clarity. It’s like giving your body a reliable schedule, so it knows when to rest and when to rise, leading to more energy, better moods, and a greater sense of stability throughout the day.

So, remember—your morning success starts with how well you prepare the night before (but sometimes you wanna just binge the whole of Emily in Paris in bed, I get it, I get it, I’m not judging you!)

Do Not Touch Your Phone

I know it’s tough (trust me, I get it!) but resisting the urge to check your phone the second you wake up is key to starting your day with calm instead of chaos. When you grab your phone right away, you force your brain to skip the essential theta wave stage, a state that promotes relaxation and creativity. This can cause a spike in your cortisol levels, the stress hormone, before you’ve even had your morning coffee.

By waiting to check your phone, you allow your brain to stay in that relaxed, calm state a little longer. It’s in these moments that your brain is most open to positive thoughts and ideas. Use this time to focus on yourself, set intentions, or dive into one of my quick somatic healing practices to harness this calm, manifest positive energy, and start rewiring your subconscious mind.

Big Deep Breaths (Oxygenate in 5)

Upon waking, take a moment to fill your body with five deep, purposeful breaths. Inhale for four counts, hold for seven, and exhale for eight. These breaths do more than just wake you up—they increase oxygen to your brain and body, giving you a natural energy boost and signaling to your body that the day is beginning.

This simple breathing technique activates your parasympathetic nervous system, which helps lower cortisol levels and reduces stress. Deep breathing keeps you in that calm, ‘rest and digest’ state, rather than pushing you into fight-or-flight mode. When we pick up our phone and stress over something first thing in the morning, our breathing becomes shallow, and our body reacts as if the day is already stressful. Let’s shift that with some intentional deep breaths.

The Power of Morning Gratitude

Instead of reaching for your phone, why not reach for gratitude? The theta brainwave state, which you experience right after waking, is the perfect time to focus on what you’re thankful for—your body, your life, your health. Expressing gratitude first thing in the morning has a powerful effect on your body and mind.

Morning gratitude lowers cortisol, regulates your nervous system, and brings about a sense of calm and contentment. It generates positive emotions that activate the parasympathetic nervous system, promoting relaxation. Plus, it releases dopamine and serotonin, the "feel-good" chemicals in your brain, setting you up for a more positive and balanced day. The more regularly you practice gratitude, the more emotional resilience and balance you build over time.

Hydration

Once you’ve taken a moment to express gratitude, it’s time to hydrate. Your body has been without water all night, and dehydration can raise cortisol levels, putting your body into a mild stress state. Hydrating first thing in the morning is crucial to helping your body function properly and lowering stress.

But it’s not just about drinking plain water. Adding minerals like Celtic sea salt or chia seeds helps give water the electric charge needed to effectively hydrate your cells. If you want an extra boost, you can use Quinton isotonic minerals or LMNT electrolytes to enhance hydration at a cellular level. Your body needs water to produce serotonin, and proper hydration supports your overall stress response and mood throughout the day.

Morning Sunlight (Short, Sweet & Powerful)

After hydrating, open the curtains or step outside for some morning sunlight. Even if it’s cloudy or raining, getting natural light on your eyes helps regulate your cortisol cycle and reduce stress. This simple act signals to your body that it’s time to start the day, helping set your circadian rhythm and boost serotonin production, which eventually converts into melatonin to support restful sleep later on.

The more consistently you expose yourself to natural light in the morning, the stronger this signaling becomes, and your body will feel safe and ready to tackle the day ahead.

Get Up and Get Moving

Once you’ve had a moment of light, it’s time to get moving. Take a shower, get dressed, and put on some music that makes you feel good. Music has a profound impact on our mood because it activates the limbic system, the part of the brain responsible for emotions and memory.

If you’re dealing with anxiety, listening to music at 432 Hz, known for its calming frequency, can help relax your nervous system and ease any morning tension. Starting your day with movement and music helps you step into a positive headspace and prepares you for whatever lies ahead.

First Meal of the Day

Finally, make sure to eat within the first hour of waking up, even if you don’t feel hungry. Eating early supports your body’s natural rhythms and helps stabilize your blood sugar levels. Skipping breakfast can lead to a cortisol surge, which causes stress and sets you up for a day of fluctuating energy levels.

Choose a high-protein breakfast (aim for 25-30 grams) to balance hormones, reduce stress, and sustain energy. Avoid refined carbs like cereals and muffins, which can cause blood sugar crashes. Instead, opt for a nutrient-rich, protein-packed breakfast—chia pudding paired with tea or cacao is one of my favorites. Replacing coffee with a gentler alternative in the morning can also help you avoid the cortisol spike that comes with caffeine, leaving you feeling more balanced. Even better, pair it with fat and fibre.

Here are some of my favorite breakfast options:

By following these simple yet powerful steps, you’re setting yourself up for a calm, centered, and productive day. Each choice you make in the morning has a ripple effect on your mental and physical well-being throughout the day, so why not start strong?

And then? The rest is up to you. Add some movement into your day, or head off to work knowing you’ve got the basics in place!

Morning Guide (Pick whatever hour you wake up at)

7:00 AM – Consistent Wake Time
7:00 AM – 5 Big Deep Breaths
7:00 AM – Immediate Morning Gratitude Practice (5 Minutes)
7:05 AM – Hydration
7:10 AM – Morning Sunlight (3+ Minutes)
7:15 AM – Get Up And Get Moving – Shower, Music
7:30 AM – First Meal of the Day

Unlock Calm & Balance Every Morning WITH A 14-Day Free Trial to MY SOMATIC Healing Portal

UNLOCK THE FREE 14 DAY TRIAL

At Daily Devotion, instantly access stunning, short, somatic video classes expertly created to help you release, regulate, and rewire anxiety, overwhelm and emotional and energetic blocks in just 5 minutes a day.

For less than $2 a day, you’ll gain access to: