Healing and Tending the Mind: Sleep and Breath

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.