Heather Rosewood is a leading expert in manifestation and business-building, empowering women to create wealth and success without limits. As founder of The Rosewood Academy and a USA Today Bestselling Author, Heather combines mindset mastery with bold, practical strategies to help others step into their full potential.
In our fast-paced world, waking up feeling overwhelmed before the day begins is easy. Whether it’s the mental to-do list running through your head or the lingering stress from yesterday, mornings can make or break your emotional balance. The good news? You can take control. Implementing a few intentional practices can set the tone for a calm, focused, and productive day.
Science shows that emotional regulation isn’t just about feeling better—it’s about functioning better. Research links morning routines that foster emotional balance with increased focus, better decision-making, and improved mental health. When you take time to align your emotions, you’re not just surviving the day—you’re thriving.
If you’ve ever felt stuck in “reactive mode,” constantly playing catch-up, these five steps are your morning blueprint to reclaiming your emotional stability and owning your day.
1. Ground yourself with breathwork
How often do you wake up, dive into your phone, or start rushing around? It’s tempting to check emails or scroll social media when your alarm goes off, but that initial rush sends your brain into overdrive. Instead, start your day by focusing on your breath. Deep, intentional breathing activates your parasympathetic nervous system, calming your mind and body.
Why it works
Intentional breathing reduces stress hormones, lowers your heart rate, and grounds you in the present moment. It’s like hitting a mental reset button before your day begins. Studies even show that breath-focused practices can reduce anxiety and improve mental clarity.
Try this
Sit comfortably on your bed or a chair.
Inhale for 4 seconds, hold for 4 seconds and exhale slowly for 8 seconds.
Repeat this cycle for 5–10 minutes.
Want to deepen the practice? Pair your breathwork with affirmations like, “I am calm, capable, and in control.” This helps regulate your emotions and sets the tone for an intentional, centered mindset.
Example: Imagine waking up before a big meeting feeling anxious. Instead of letting that anxiety spiral, a few minutes of deep breathing combined with affirmations can help transform nervous energy into calm confidence.
2. Set your emotional intention
Mornings are a fresh slate, yet many of us carry yesterday’s emotions into today. Journaling is a powerful way to break that cycle and consciously set your emotional tone for the day. By putting pen to paper, you can reflect on your feelings and decide how you want to feel.
Why it works
Journaling activates the logical part of your brain, helping you process emotions more clearly. It’s a simple but powerful way to reframe negative feelings and consciously shift your focus.
How to do it
Start with a brain dump: Write down any emotions or lingering thoughts.
Reframe: Acknowledge how you feel, but consciously choose a better narrative. For instance, instead of “I feel overwhelmed and stuck,” try “I feel challenged, but I’m capable of figuring this out.”
Set an intention: Write down how you want to feel today. Peaceful? Confident? Joyful? Let this intention guide your actions.
Example: If you wake up feeling irritable after a restless night, journaling might help you uncover the root cause. Once you’ve acknowledged it, you can consciously choose to approach the day with gratitude and patience instead.
3. Move your body
Energy is emotion in motion—so get moving! Morning movement is one of the quickest ways to reset your emotional state. It doesn’t have to be a complete workout; even five minutes of stretching or dancing can improve your mood.
Why it works
Physical movement releases endorphins, improves circulation, and clears mental fog. It also gives you a sense of accomplishment right at the start of your day.
Ideas to try
Stretch: A simple stretching routine can release tension in your neck, shoulders, and back—areas where stress tends to accumulate.
Walk: Take a brisk walk outside to connect with nature and reset your mind.
Dance: Put on your favorite upbeat song and dance around. It’s fun, energizing, and an instant mood booster.
Pair this with a motivational playlist, podcast, or audiobook to inspire you for the day ahead.
Example: On days when you wake up feeling sluggish or unmotivated, a 10-minute yoga flow or a quick dance session can instantly shift your energy and mindset.
4. Release emotional blocks with EFT
We all have days when we wake up carrying the weight of stress, worry, or doubt. Emotional Freedom Techniques (EFT), commonly known as tapping, is a scientifically-backed method to release those emotional blocks and reset your energy.
What is EFT tapping?
EFT is a therapeutic technique that combines acupressure with positive affirmations. By gently tapping on specific energy points on your body, EFT helps reduce stress, regulate emotions, and rewire negative thought patterns. Think of it as a natural way to hit the reset button for your mind and emotions.
The science behind EFT
Emotional Freedom Techniques (EFT), commonly known as tapping, is a therapeutic method combining cognitive therapy elements with physical stimulation of acupressure points. By gently tapping on specific points on the face and upper body while focusing on a particular issue, EFT aims to alleviate psychological stress and emotional distress.
Reduction in cortisol levels
A 2012 study published in the Journal of Nervous and Mental Disease investigated the effects of EFT on cortisol levels, a primary stress hormone. The study involved 83 participants divided into three groups: one received EFT, another underwent traditional talk therapy, and the third had no intervention. Results showed that the EFT group experienced a significant reduction in cortisol levels—24% on average—compared to a 14% decrease in both the talk therapy and no-intervention groups.
Impact on the amygdala
Research from Harvard Medical School has demonstrated that stimulating specific acupressure points can decrease activity in the amygdala, the brain's center for processing fear and stress. This reduction in amygdala activity correlates with lowered stress responses, suggesting that EFT's tapping component may help calm this part of the brain.
Alleviation of psychological distress
Further studies have indicated that EFT can lead to significant improvements in conditions such as anxiety and depression. For instance, a study replicated by Dr. Peta Stapleton found that participants who underwent EFT sessions showed a 43% reduction in cortisol levels, alongside improvements in psychological symptoms.
These findings suggest that EFT tapping can effectively reduce stress hormones and modulate brain activity associated with emotional distress, providing a scientific basis for its use in therapeutic settings. APA Journal General Psychology Review
While self-administration of EFT can be beneficial, working with a Certified EFT Practitioner can enhance the technique's effectiveness, especially for addressing deep-seated emotional issues. As a certified practitioner, I offer personalized sessions tailored to your specific needs, guiding you through the process to achieve optimal results.
To experience the benefits of EFT tapping firsthand, I invite you to explore my free guided sessions available on YouTube. For a more personalized approach or if you want more, my membership community, The Manifesting Society, has hundreds of guided sessions and all the manifesting and visualization techniques I use every day.
Together, we can work towards releasing emotional blocks and fostering a sense of balance and well-being.
Take the first step towards emotional freedom and well-being. Contact me today to learn more about how EFT tapping can benefit you.
5. Visualize your ideal day
Before jumping into your daily tasks, take a few moments to set the tone for your day with visualization. Imagine yourself moving through your day with ease, handling challenges gracefully, and ending the day feeling accomplished and fulfilled.
Why visualization works
Visualization is more than a feel-good exercise—it’s grounded in neuroscience. When you visualize success, your brain activates the same neural pathways as if you were actually experiencing the events. This primes your mind to recognize opportunities, build confidence, and stay focused on your goals. Think of it as a mental rehearsal that sets the stage for a successful day.
The science
Visualization, or mental imagery, involves creating mental pictures or scenarios without direct sensory input. This process engages various neural pathways, particularly those associated with visual processing and memory.
Activation of the visual cortex
When individuals visualize objects or scenes, the visual cortex—the brain region responsible for processing visual information—becomes active. This suggests that imagining an image can stimulate the brain similarly to actual perception.
Engagement of the dorsal and ventral streams
The brain's visual processing involves two primary pathways:
Ventral stream ("What" pathway): Processes information related to object recognition and form representation.
Dorsal stream ("Where" pathway): Handles spatial awareness and movement coordination.
Both pathways are engaged during visualization, facilitating the mental construction of detailed and spatially accurate images.
Connectivity between brain regions
Effective visualization requires communication between the visual cortex and other brain areas, such as the prefrontal cortex (involved in planning and decision-making) and the hippocampus (crucial for memory formation). Studies indicate that individuals with aphantasia—a condition characterized by an inability to form mental images—exhibit reduced connectivity between these regions, underscoring the importance of these neural pathways in visualization.
These findings highlight that visualization is not merely a passive activity but a dynamic process involving multiple brain regions working in concert.
Enhancing visualization skills
Understanding the neural basis of visualization underscores its potential as a tool for personal development. By practicing visualization techniques, individuals can strengthen these neural pathways, potentially improving skills such as problem-solving, memory retention, and goal attainment.
How to visualize
Find a quiet space: Sit or lie down in a comfortable position.
Close your eyes: Take a few deep breaths to center yourself.
Picture your day step by step: Visualize yourself moving through each task confidently and easily.
See yourself tackling challenges calmly.
Imagine communicating clearly and effectively.
Picture moments of joy, connection, or achievement.
Feel the emotions: Embrace the feelings you’d experience during this ideal day—confidence, peace, excitement, or pride.
Take visualization to the next level
While visualization is a powerful tool on its own, working with a mentor can amplify its impact. As someone who has used visualization techniques to build a seven-figure business and manifest my dream life, I can guide you in refining your practice and aligning your energy with your goals.
Through personalized coaching, we’ll:
Dive deeper into visualization techniques tailored to your unique dreams and challenges.
Address limiting beliefs that may block your progress.
Combine visualization with actionable steps to manifest your ideal life.
I have a couple of free guided visualizations on YouTube.
Why these steps work together
Individually, each of these practices can help regulate your emotions and set the tone for a better day. Together, they create a morning routine that aligns your mind, body, and spirit. Breathwork calms your nervous system, journaling helps you process emotions, movement energizes your body, EFT clears emotional blocks, and visualization prepares your mind for success.
The beauty of this routine is its flexibility. Whether you have 10 minutes or an hour, you can adapt these steps to fit your schedule. The key is consistency—by making these practices a habit, you’ll notice a shift in how you approach each day.
Take the 7-day challenge
Try these five steps every morning for a week and observe how they transform your mindset and emotions. Share your experience with us—what worked for you? What challenges did you face? Let’s inspire and support each other to start every day feeling balanced and empowered.
Final boost of inspiration
Your mornings set the tone for your entire day. By grounding yourself, setting intentions, moving your body, using EFT, and visualizing your ideal day, you’re not just reacting to life—you’re creating it. Even small changes can lead to big shifts. You deserve a life that feels calm, abundant, and joyful—and it all starts with how you show up in the morning.
So tomorrow morning, before the chaos takes over, give yourself the gift of emotional balance. Your future self will thank you.
For a more personalized approach or if you want more, my membership community, The Manifesting Society, has hundreds of guided sessions and all the manifesting and visualization techniques I use every day.
Read more from Heather Rosewood
Heather Rosewood, Manifestation & Business Strategist
Heather Rosewood is a sought-after manifestation and business Strategist, USA Today bestselling author, and founder of The Rosewood Academy. Having built a seven-figure business, she empowers women to attract wealth and design lives they love. Through The Rosewood Academy, Heather creates a space where success in life and business feels limitless.
