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.
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