Do this every morning and you can slow down aging.

Every morning is a silent opportunity to change the course of your life. However, most people experience the start of the day on automatic: they jump out of bed, rush over, react to external noise, and let stress set the pace.
The Russian engineer and thinker Aleksandr Mikulin held a very different idea: aging does not begin with the years, but with the way we wake up each day.

Mikulin did not speak from abstract philosophy or mysticism. He was a man of science who developed a practical system of longevity based on simple, constant habits that were deeply respectful of the body and mind. For him, the morning was the starting point for health, mental clarity, and inner strength.

Below, I present the fundamental principles of his method, adapted and explained in Latin Spanish.

1. Wake up gently: don’t attack your body

According to Mikulin, the first gesture of the day sets the tone for everything that follows. Getting up abruptly alters the nervous system, overloads the heart and generates unnecessary stress, especially after the age of 40.

It recommended staying in bed for 3 to 5 minutes after waking up, with your eyes closed, breathing calmly. Feeling the body, going through it mentally, being grateful for the new day. Then, stretch gently, turn on your side and sit down without haste.

Waking up with respect is a way of telling the body: we are on the same side.

2. Activate the body with vibration

One of Mikulin’s best-known contributions is the vibration exercise to activate circulation and the lymphatic system.

It consists of:

• Stand up, preferably barefoot.
• Rise on the balls of your feet.
• Drop your heels gently against the floor.
• Repeat the movement about 30 times.

This simple gesture helps prevent blood stagnation, activates the internal organs, and wakes up the body without exhausting it. For Mikulin, lack of movement was one of the silent causes of premature aging.

3. Fresh water: awaken your immune system

Contact with cold or cool water was, for Mikulin, a powerful tool for physical and mental strengthening. It is not a matter of suffering, but of stimulating.

You can start gradually:

• Wash your face with cold water.
• Use a damp towel.
• Then move on to contrasting showers.
• Finally, if desired, rinse with cold water.

This stimulus improves circulation, strengthens blood vessels and generates an immediate feeling of vitality. It also reinforces personal discipline and willpower.

4. Activate the mind before the news

The first hours of the day are a time of maximum mental clarity. Mikulin warned that filling them with negative news or empty distractions was wasting a valuable resource.

Instead, it recommended:

• Read a few pages of a book.
• Memorize a short text.
• Solve mental calculations.
• Plan your day with intention.
• Write down ideas or thoughts.

Moving the brain is just as important as moving the body. The mind that is not exercised, is weakened.

5. Walk: Every step sustains life

For Mikulin, walking is the most natural and complete movement of the human being. It recommended at least 20 to 30 minutes of daily walking, preferably in the morning.

The walk:

• Activates metabolism.
• Reduce stress.
• Improves cerebral circulation.
• Sort out thoughts.

If it is not possible to go out, walking inside the house is also valid. Rhythm and consistency are more important than speed.

6. Breakfast as energy, not as a burden

Breakfast, according to Mikulin, should not be heavy or rushed. It is a strategic act that influences the entire functioning of the day.

Key suggestions:

• Eat lightly and mindfully.
• Avoid fats and excesses.
• Prioritize natural and easily digestible foods.
• Do not eat in a hurry or in the face of stressful stimuli.

It even recommended not having breakfast immediately upon waking, but after moving a little and drinking water.

7. Adjust your internal state

The first ideas of the day create the emotional climate that will accompany you. Mikulin advised spending a few minutes consciously programming the internal state.

These are not empty phrases, but honest thoughts such as:

• “Today I choose calm.”
• “I’ll do what I can.”
• “I move at my own pace.”

This act reduces anxiety and strengthens emotional stability.

8. Start the day in silence

Morning silence was, for Mikulin, a forgotten medicine. At least 5 to 10 minutes without talking, without screens, without external stimuli.

Just be. Breathe. Listen to the body.

Silence clears the mind, balances the nervous system, and generates a deep sense of inner support.

9. Repeat every day: regularity is key

Mikulin said that perseverance beats time. He was not looking for quick results, but for a progressive transformation.

A single day does not change a life. A hundred mornings well lived, yes.

Simplicity, repeated with awareness, is more powerful than any complex method.

Tips and recommendations

• Start with one or two habits, not all at once.
• Adjust practices to your age and physical condition.
• Listen to your body: discomfort is a signal, not an enemy.
• Prioritize consistency over perfection.
• Be kind to yourself during the process.

Aging is not just a matter of years, but of daily habits. Mikulin’s proposal shows that a morning spent with awareness can change the course of an entire life. You don’t have to do everything perfectly, just start and repeat. Transformation begins in silence, upon awakening.

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