5 mornings
Morning Activation
Box breathing for focus, then 7 BPM resonance for alert calm. Designed for the first ten minutes of your day.
What this program does
Morning Activation alternates between two states: composure (Box breathing) and alert calm (7 BPM resonance — slightly faster than the sweet-spot 6 BPM, which produces wakefulness without drowsiness). By day five you have both states accessible on demand. Best done before checking your phone — the protocol works less well after the cortisol spike from email.
Built for
Founders, parents of young kids, anyone whose mornings start with input rather than intention. People who feel they wake up tired.
What to expect
Most users report sharper morning focus and noticeably less afternoon crash by the end of the week.
Day by day
- Day 1
Box Breathing 4·4·4·4 · 3 min
Five cycles. Sit upright, eyes soft, before reaching for the phone.
- Day 2
Resonance 7 BPM · 5 min
Slightly brisker than 6 BPM. Notice the alert calm.
- Day 3
Box Breathing 4·4·4·4 · 5 min
Box again, longer. Composure stacks.
- Day 4
Resonance 7 BPM · 7 min
Settle into the rate. This is the operating frequency for the morning hours.
- Day 5
Box → Resonance 7 · 8 min
Switch techniques mid-session. The app prompts the transition. Build the muscle to move between them.
Start the program in the app.
Programs unlock with Pro. Pro is $4.99/mo, $29.99/yr with a 7-day free trial, or $99.99 lifetime.