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Innehåll tillhandahållet av Warrior’s Ascent. Allt poddinnehåll inklusive avsnitt, grafik och podcastbeskrivningar laddas upp och tillhandahålls direkt av Warrior’s Ascent eller deras podcastplattformspartner. Om du tror att någon använder ditt upphovsrättsskyddade verk utan din tillåtelse kan du följa processen som beskrivs här https://sv.player.fm/legal.
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Healing and Tending the Mind: Sleep and Breath

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Manage episode 378333962 series 3506717
Innehåll tillhandahållet av Warrior’s Ascent. Allt poddinnehåll inklusive avsnitt, grafik och podcastbeskrivningar laddas upp och tillhandahålls direkt av Warrior’s Ascent eller deras podcastplattformspartner. Om du tror att någon använder ditt upphovsrättsskyddade verk utan din tillåtelse kan du följa processen som beskrivs här https://sv.player.fm/legal.

What if I told there was a pill you could take that would increase your energy, focus, cognitive abilities, sense of wellbeing, and reduce the effects of aging. How much would you pay for that? What if I told you it was free?

Sleep-Breathe Mental Model: The SUCCESS PATH. Not the only path but a proven once. Walk the path, stay on the path, everyday. If you stray, get back on, quickly. No shame. Recommit

More than just knowing: DOING.

PMCS for your body as a weapons system

Sleep: Protocols and hygiene: best practices, routines, rituals.

CBTi -3-2-1-

No eating 3 hrs before bed,

no news/social media 2 hrs before,

no screens 1 hr before bed

68-72 degrees

No ambient light

White noise?

Mental clutter reduction: plan for the next day, journal, mediate, yoga nidra Herbal tea Hostage tape/nose breathing Essential oils Breathe/meditate: for focus and attention, relaxation.

-Autonomic nervous system: sympathetic (fight/flight) and parasympathetic (rest/digest)

-Diaphragmatic. Activates the parasympathetic nervous system.

-Through the nose.

-Box breathing.

-Meditation/mindfulness: intention, attention, and attitude: exercising your focus and ability to limit distraction.

Think of it as reps.

Military culture (sleep is for the weak), stress reduction

Key take-aways: dialing in sleep and breath are a good start.

Deep breathing tied to mediation practice with breath as your anchor. Helps with focus and distraction. Tames wandering mind for sleep.

  continue reading

66 episoder

Artwork
iconDela
 
Manage episode 378333962 series 3506717
Innehåll tillhandahållet av Warrior’s Ascent. Allt poddinnehåll inklusive avsnitt, grafik och podcastbeskrivningar laddas upp och tillhandahålls direkt av Warrior’s Ascent eller deras podcastplattformspartner. Om du tror att någon använder ditt upphovsrättsskyddade verk utan din tillåtelse kan du följa processen som beskrivs här https://sv.player.fm/legal.

What if I told there was a pill you could take that would increase your energy, focus, cognitive abilities, sense of wellbeing, and reduce the effects of aging. How much would you pay for that? What if I told you it was free?

Sleep-Breathe Mental Model: The SUCCESS PATH. Not the only path but a proven once. Walk the path, stay on the path, everyday. If you stray, get back on, quickly. No shame. Recommit

More than just knowing: DOING.

PMCS for your body as a weapons system

Sleep: Protocols and hygiene: best practices, routines, rituals.

CBTi -3-2-1-

No eating 3 hrs before bed,

no news/social media 2 hrs before,

no screens 1 hr before bed

68-72 degrees

No ambient light

White noise?

Mental clutter reduction: plan for the next day, journal, mediate, yoga nidra Herbal tea Hostage tape/nose breathing Essential oils Breathe/meditate: for focus and attention, relaxation.

-Autonomic nervous system: sympathetic (fight/flight) and parasympathetic (rest/digest)

-Diaphragmatic. Activates the parasympathetic nervous system.

-Through the nose.

-Box breathing.

-Meditation/mindfulness: intention, attention, and attitude: exercising your focus and ability to limit distraction.

Think of it as reps.

Military culture (sleep is for the weak), stress reduction

Key take-aways: dialing in sleep and breath are a good start.

Deep breathing tied to mediation practice with breath as your anchor. Helps with focus and distraction. Tames wandering mind for sleep.

  continue reading

66 episoder

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