Richie Norton - Lift Your Vibe

With photography by Issy Croker

Dedicated to my mum and dad, and all my teachers who have been part of this ride so far

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First published by Penguin Life in 2021

Copyright Richie Norton, 2021
Photographs copyright Issy Croker, 2020

The moral right of the author has been asserted

ISBN: 978-0-241-44870-0

This ebook is copyright material and must not be copied, reproduced, transferred, distributed, leased, licensed or publicly performed or used in any way except as specifically permitted in writing by the publishers, as allowed under the terms and conditions under which it was purchased or as strictly permitted by applicable copyright law. Any unauthorized distribution or use of this text may be a direct infringement of the authors and publishers rights and those responsible may be liable in law accordingly.

My name is Richie Norton, and my aim is to change your life or at least make it a little more magic, one little ritual at a time. Using the simple tips in this book, you can take control, reset your body, clear your mind, create new habits and maybe transform your whole life.

Today, we have more information than ever about how to live healthier, longer lives. The secrets are out there, buried in scientific journals and research papers. But with life also being busier than ever, most people dont have the time or inclination to read them.

I wanted to put together a book that would give you scientifically proven ways to live your best and healthiest life, with the information distilled into tiny bite-sized chunks. The rituals in this book will take as little as one minute of your time to shift your habits, spark your curiosity or get you back on track. They are designed to work on both your body and your mind to produce quantifiable benefits: a healthy functional body, learning how to adapt to stressful situations, a clearer headspace, more energy, better sleep, and a more fulfilled and happier life.

But heres the magic. Once you turn these cool little health hacks into achievable daily habits and do them consistently, you can create new pathways in the brain. Over time, these neural pathways become easier to access and more instinctive. Think about cutting a path through a field of long grass or brambles. After a few cuts, the going gets easier and soon the path becomes well trodden. Its the same with behaviours. Before you know it, you will have effectively rewired your brain so the healthier habits become automatic and feel natural, and you can begin to live your life at an optimal level.

The tools in this book were born from the lessons I learned while turning my own life around. Some of you may already know me from social media or through my workshops around the world but for those who dont, I am a former semi-professional rugby player whose dream of having a long career in the sport ended in my twenties, when I should have been in my prime. As a young guy, I took some wrong turns, lost my way and neglected my health, resulting in an injury that my doctors warned me would disrupt the rest of my life and meant Id not be able to play rugby again. This broke me.

Rugby was such a big part of my life. It was more than just competing, it was my lifeline and where I felt my future was. I was fortunate to have a very active childhood, growing up in the Middle East with trips back to Europe. I remember as a kid watching my dad play rugby in the desert, and I loved getting involved in anything that involved some sort of challenge or competition. When we moved back to the UK, athletics and rugby took over my life. I loved the battles, the team bonds and the sense of purpose sport gave me. When all of this was taken away after my injury, I completely lost my way. I put on weight, drank too much, struggled to sleep and often experienced crippling anxiety that completely shut me down.

After a major health scare and a big wake-up call, I moved to Australia and made a fresh start. It was there that I discovered the things that were to save my life: surfing, yoga and the power of breathwork. Never, ever as a rugby player would I have expected to join a yoga class and enjoy it, but there I was. I was given another chance at life, found my place and was able to turn things around.

Fast-forward a few years. Im now a human performance coach, yoga instructor and breathwork practitioner, and I get to teach all around the world sharing my story and practices. I work with sports teams, entrepreneurs and many other incredible clients, helping them optimize every aspect of their physical and mental health.

Its fair to say my life has taken some twists and turns, and its during this wild ride that I came to understand how to look after my mind and body. I have refined and simplified the lessons Ive learned along the way, and created a toolbox of uplifting rituals that you can build into your day to create new, healthier habits, even when life is hectic. These cool little vibe-heightening rituals are all backed by the latest science, and Ive grouped them into one-minute, five-minute, fifteen-minute, thirty-minute and one-hour (and more) chunks, so no matter how busy life is, you can always find a way to fit something in. For example, in the time it takes you to read this page, you could do my one-minute triangle breath practice ().

Who hasnt got just one minute to prioritize their health? We only get one body to live in (as far as I know, anyway) and were living increasingly longer. That makes it super-important to look after the precious temple that is your body, whether youre playing sport at the highest level or are more of a desk ninja that simply wants to stay sharp.

Sometimes it can feel like an overwhelming task to make the changes to your life that you want and need. Thats why I wanted to make doing so as simple and quick as possible. By creating an opportunity to tick off little wins each day, you can make small, consistent steps in the right direction, and unlock a whole new level of performance. No matter who you are, and whatever your age or current level of fitness and health, you will be able to find powerful transformative ideas in this book.

This book can be a resource for life, but the first step is starting the journey, putting it all into practice, keeping it simple and getting stuck in. The changes are in four main areas: breathing, movement, nutrition and sleep. These are the four basic foundations for a healthier, more fulfilling life, and once you have these nailed, youre well on your way. Now, lets lift your vibe