A longevity doctor shares his 10-minute morning routine to reduce stress and improve focus

Dr. Kien Vuu, who specializes in longevity, said his 10 minute morning routine of hydrating, exercise, and meditation has major health benefits.


Anti-aging specialist Dr. Kien Vuu's morning routine promotes health and longevity

Dr. Kien Vuu, a triple-board certified physician with a focus on performance and longevity, starts his day with a simple 10-minute morning routine that combines evidence-based strategies for a longer, healthier life.

The routine focuses on five pillars of health: physical, mental, emotional, social, and purpose. Rather than overwhelming himself with trying to juggle all of them, Vuu incorporates each aspect into daily habits that only take a few minutes.

Vuu believes that every moment in life presents an opportunity to make a choice in how we show up.

Hydrating, exercise, and meditation are key components of the routine

Vuu's morning routine consists of hydrating, exercise, and meditation, which contribute to reducing stress and improving focus.

To start, he drinks a glass of water with lemon and electrolytes or mineral salt. This helps restore hydration and provides a nutrient boost.

Vuu also makes a point to get direct sunlight on his skin and face in the morning to support consistent energy levels throughout the day.

Exercise and breathwork for energy and focus

Next, Vuu incorporates a short exercise routine based on qigong, a gentle mindful exercise practice from traditional Chinese medicine. This routine includes qigong hops and twists, as well as a round of 10 to 15 burpees for high-intensity training.

Vuu explains that short periods of exercise, especially those that raise the heart rate, can improve focus and counteract sedentary lifestyles. Just five minutes of exercise is enough to get the energy going.

After exercising, Vuu dedicates two to three minutes to breathwork techniques that enhance focus and relieve stress. One technique involves inhaling through the nose for four seconds, holding for seven seconds, and exhaling for eight seconds.


Gratitude meditation to end the routine

Vuu concludes his morning routine with a short gratitude meditation, acknowledging the benefits of gratitude for health and longevity.

He emphasizes the importance of focusing on what one already has and feeling gratitude for it, rather than always looking for the next achievement.

Gratitude meditation is as simple as taking a minute to reflect on things in life that one is grateful for. This practice can release feel-good hormones, such as oxytocin, which have positive effects on physical and mental health.