by Sonya Baity Wierbiki – Certified Life Coach, Clinical Hypnotherapist, Reiki Master and Spiritual Counselor (Bodywork Fusion Independent Practitioner)

Most people think their day begins when their feet hit the floor. It actually starts long before that – in the silent, electrical landscape of your nervous system. Your body wakes up first. Your mind follows.

The state you wake up in – calm, tense, hopeful, guarded – quietly becomes the emotional blueprint for everything that follows. Neuroscientists call this a prediction state: your brain is scanning your internal cues and deciding if today feels safe or stressful before you’ve even opened your eyes (Barrett, 2017).

That’s why the first moments of your morning matter so much. They’re not just routine; they’re vibrational.

Your Nervous System: The First Frequency of the Day

Your nervous system has one job: keep you alive. But modern life has confused it. Instead of responding to immediate danger, it reacts to yesterday’s emails, last week’s conflict, or the thoughts that ambushed you at 3 a.m. Your morning body is basically saying: “What version of me do you want today?”

There are three primary modes you wake up in:

1. Safe and grounded
Breathing feels easy, your muscles feel loose, your thoughts move slowly.
(Parasympathetic dominance.)

2. Tense and bracing
Jaw tight, shoulders raised, mind already five steps ahead.
(Sympathetic activation.)

3. Flat or foggy
Low energy, hard to get moving, emotionally muted.
(Dorsal vagal shutdown.)

None of these states are “bad,” but they are the first frequency you broadcast. And here’s the empowering part: You can shift that frequency before your day takes off.

Why the First 60 Seconds Matter

Research on neuroplasticity shows that your brain is especially receptive to new patterns when you first wake up – that lovely alpha/theta bridge where you’re alert but still impressionable (Kuhn et al., 2014).

Translation? Your morning mood is easier to shape than your afternoon mood. You’re literally more programmable.

A tiny shift in these first moments can influence:

• your emotional resilience
• your decision-making
• your creativity
• your sense of possibility
• your ability to stay regulated when life does its thing

It’s like adjusting a musical instrument before a performance: the tune you set becomes the tune you play.

A 60-Second Reset You Can Do Every Morning

Here’s a simple practice that works whether you believe in “energy” or not. Your body believes in it, and your body responds to it.

1. Open Your Chest

Your posture is your truth-teller. A lifted sternum signals safety to the brain (Damasio, 2021). A collapsed chest signals threat.

Sit up in bed, roll your shoulders back, and open your heart space. Feel the difference.

2. Take One Slow Downshift Breath

Inhale for a count of 4. Exhale for a count of 6.

Longer exhales activate the vagus nerve and tell your system, “We’re safe enough to begin.” (Lehrer & Gevirtz, 2014)

3. Give Your Body a Gentle Cue

Not a big affirmation. Not a promise. Just a soft, believable direction:
“I choose a good-feeling path today.” Or “I’m willing to feel supported this morning.”

Small statements carry big vibration. Your body trusts gentle suggestions more than forced enthusiasm.

These 60 seconds don’t erase challenges – they change how you meet them. You step into your day with more coherence and less chaos.

Why This Works

Your nervous system and your emotional vibration aren’t two separate systems. They’re dance partners. The state of one shapes the movement of the other.

When you calm your body, your thoughts soften. When your thoughts soften, your energy opens. When your energy opens, your day expands. This is the foundation of the morning work I teach: start with the nervous system, and you start on a frequency that the rest of your day can rise to meet.

Try It Tomorrow Morning

Before your mind sprints off with its usual to-do list… give yourself one minute of intentional tuning.

Lift your chest. Breathe slowly. Choose a feeling that feels good to choose.
You’ll be amazed how different your day becomes when you decide how it begins.

If you’d like to learn how to build a full morning vibration ritual – one that rewires your emotional patterns, strengthens your nervous system, and sets your frequency for the life you want – keep an eye out for my upcoming book that takes this practice deeper. This article is just the doorway.

You can also book a remote session through Bodywork Fusion if you’d like guidance as you learn to shift your state from the inside out. https://massage.cloud/business-directory/sonya-wierbiki-yourvibrationcoach-com/

And tell me below:
What feeling would you love to start with tomorrow?

References

Lehrer, P., & Gevirtz, R. (2014). “Heart rate variability biofeedback: Mechanisms and clinical applications.” Frontiers in Psychology.

Barrett, L. F. (2017). How Emotions Are Made: The Secret Life of the Brain.

Damasio, A. (2021). Feeling & Knowing: Making Minds Conscious.

Kuhn, S. et al. (2014). “The neural mechanisms of mindfulness meditation.” Social Cognitive and Affective Neuroscience.