Breathwork specialist Rory Warnock understands how to regulate your nervous system using the power of just your breath.

When you're stressed, your IQ drops as your body is flooded with cortisol and adrenaline.

Rory explains how to use your breath as a technique to down-regulate your body, improve your focus, and approach life with a clearer mind.

In this episode of Stay at the Top, we explore the science and practical application of breathing, from elite sport and high performance environments through to everyday life. Rory shares simple techniques you can use immediately to reduce stress, improve recovery, and gain greater control over your emotional state.

If you've ever felt overwhelmed, burnt out, reactive, or like your brain is running faster than you'd like, this episode is for you.

In This Episode I Share

Why breathing is one of the most underutilised performance tools available
The connection between breath, stress and nervous system regulation
How elite athletes use breathing techniques before, during and after competition
Why recovery is just as important as performance
The difference between up-regulating and down-regulating your nervous system
How breathing influences focus, cognition and emotional regulation
Why nose breathing matters and the benefits of functional breathing
The relationship between breathing, oxygen and carbon dioxide
Simple breathing techniques to reduce stress in real time
How wearables can be used to support behaviour change and recovery
Why high performers are struggling with stress and burnout
The role of exercise, connection and breathwork in sustainable performance

Key Quotes

“We need to eat and we need to breathe.”

“It's not always about how well you can perform. It's about how well and how fast you can recover.”

“Breathing is a skill. Like any skill, it can be trained.”

Timestamps

(00:00) Why people are struggling with stress and burnout

(00:52) Meet Rory Warnock

(02:41) How Rory discovered ultra running

(05:29) Sustainable performance and recovery

(08:53) Coaching the human before the athlete

(10:23) The evolution from wellbeing to performance

(15:16) Breathing techniques for elite athletes

(17:15) The reset breath explained

(20:55) Why foundations matter more than biohacks

(22:03) Functional breathing and nose breathing

(24:32) Rory's book and sharing breathing with the world

(28:23) Why stress is Rory's biggest focus

(29:54) What Rory sees in corporate Australia

(32:08) HRV, recovery and nervous system regulation

(34:58) Building a wellness club and the future of recovery

(41:24) Using wearables as a guide, not a rulebook

(42:16) Live breathing exercise with Jess

(44:16) Why longer exhales calm the nervous system

(45:12) Box breathing vs 4:6 breathing

(47:42) Rory's three non-negotiables for staying at the top

Rory Warnock

🟩 More about Rory Warnock: https://www.rorywarnock.com/

Jess Spendlove

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Stay At The Top

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