Wide Awake

Start the day off right by creating rituals that help you get ahead. This will set you up to glide through the day. Don’t take my word for it, but rather make an effort early on to reap the rewards later.

Seven things to do every day:

  1. Go to sleep earlier

  2. Wake up early

  3. Take a cold shower

  4. Meditate consciously

  5. Breathe attentively

  6. Use alpha brainwaves

  7. Go and workout

These seven rituals help prepare you for the day ahead. Going to bed early allows you to get up earlier because between six to eight hours seems to work best. Usually, going to bed at around 10pm, and then getting up between four and six o’clock in the morning work well.


Getting up early means other family members are probably asleep which provides the opportunity to have some quiet time to meditate and use your alpha brainwaves. Prepare some coffee, and then pouring a fresh cup to savor. Listen to some chilled in the zone music, and start deep breathing.


Get in a comfortable while sited position, relax, and start to inhale through your nose. Inhale deeply into your stomach and then use your diaphragm by contracting it and physically pulling the air up into your lungs. The sensation feels like it is going up into your shoulder blades. Then relax your whole body and let the air out. Upon exhalation, the diaphragm relaxes and returns to its domelike shape, and air is forced out of the lungs.


There is no need to push abruptly, simply relax and let what is in the lungs out. The beauty of this method is that once you get proficient at inhaling, you will be able to get more in, and this creates a whole load of benefits. On exhaling there are leftovers which have already spread into your capillaries to feed all over.


Every few seconds, with each inhalation, air fills a large portion of the millions of alveoli. In a process called diffusion, oxygen moves from the alveoli to the blood through the capillaries (tiny blood vessels) lining the alveolar walls. Once in the bloodstream, oxygen gets picked up by the hemoglobin in red blood cells. This oxygen-rich blood then flows back to the heart, which pumps it through the arteries to oxygen-hungry tissues throughout the body.


Inhale and exhale 30 times before exhaling the final exhalation when you stop breathing and hold your breath. Don’t worry, you have accumulated plenty of oxygen in your system and will be able to hold it much time even though you let out the immediate carbon dioxide in your lungs. Hold it as long as you can. Then start deep breathing again. Repeat the process another two times.

In the tiny capillaries of the body tissues, oxygen is freed from the hemoglobin and moves into the cells. Carbon dioxide, made by the cells as they do their work, moves out of the cells into the capillaries, where most of it dissolves in the plasma of the blood. Blood rich in carbon dioxide then returns to the heart via the veins. From the heart, this blood is pumped to the lungs, where carbon dioxide passes into the alveoli to be exhaled.


Feel happy-go-lucky, a balanced state of tranquility that enhances one’s outlook and fuels passion to reach figuratively speaking, the stars!


The world is your oyster, so make the most of the breathing experience which once perfected over anything from 20 minutes to an hour or more every day, you will begin to benefit in many ways. Here are a few reasons why you should get into this quickly:

  • Reduces Stress

  • Lowers Blood Pressure

  • Improves Blood Circulation

  • Increases Growth Hormone (GH) release

  • Boosts mood

Rituals like these develop wellbeing, they help to cope with challenges, and elevate attitude into that of warrior instinct. Nothing is too great for the self-assured person who aspires to self-improvement. Having a balanced and well-conditioned mindset separates leaders from the rest of the pack.


This system works big time, so you can rest assured that you will benefit immensely. Trust me when I say my plan is to help you achieve cutting edge next generation health.

Keep an eye out for other new ideas to improve your outlook that’ll come out of my goodies bag!

Take care!

Prof. Carl Boniface


Vocabulary builder:

Rituals (n) = customs, habits, practices, ceremonies, ceremonials

Savor (n) = taste, smell, flavor, aroma, enjoy, appreciate, cherish

Glide (n) = slide, slither, slip, float, move smoothly, sail

Happy-go-lucky (idiom) = cheerfully unconcerned about the future. “I’m a happy-go-lucky winner.”

Figuratively (adv) = symbolically, metaphorically, emblematically, allegorically, representationally, characteristically

The world is your oyster (idiom) = you are in a position to take the opportunities that life has to offer. "I can do anything I want to, the world's my oyster"

Cope (v) = manage, handle, survive, deal with, get by, (ant) fail

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