There are three parts of three minutes each in this priming exercise.

Phase 1 – Breathing
Tony uses an adaptation of Kapalabhati Pranayama for his breathing exercise.

1.Get in a comfortable, seated, position. Close your eyes.

2.With your arms raised above your head, breathe deeply through your
nose.

3.Lower your arms and blow out through your nose as your arms are
coming down.

4.Repeat for 30 breaths.

5.Rest for 10 seconds. Feel your body and any sensations.

6.Repeat the set for 3 times.

Phase 2 – Gratitude
1.Put your hands on your heart and feel it beating.

2.Breathe in and feel the blood rushing through your body.

3.Think of 3 moments or people that you can feel deeply grateful for. Feel
what you felt and see what you saw, make it real.

Phase 3 – Goal setting

Focus on three important goals that you have for the next day, month or year.
He calls it Three to thrive.