Sleep, Breathe, Repeat: Healing the Warrior's Body Starts with the Basics
- Warrior's Ascent
- Jul 7
- 4 min read
We live in a world obsessed with hacks, shortcuts, and magic pills. But for those who have truly endured—the veterans, the first responders, the hard-charging high performers—there’s a hard truth we all eventually come to learn:
“There is no magic pill. There are only the basics. And they work—if you do.”– Mike Kenny, Warriors’ Ascent Co-Host
Mike and Matt explore the foundational tools of tending the body: sleep and breath. Not revolutionary, not sexy—but incredibly powerful when practiced with intention.
🧠 Why Sleep & Breathing Matter in the Warrior's Healing Journey
You’ve already heard about metacognitive thinking, system one and two, and the CBT triangle in earlier episodes. Those are the mental frameworks that help you heal and reclaim agency over your thoughts and actions.
But here’s the reality:
You can’t think clearly if your body is broken.You can’t regulate emotion when your nervous system is fried.You can’t live intentionally if you’re living exhausted.
Which brings us to the flywheel.
⚙️ The Flywheel of Physical Health: Sleep, Eat, Move, Breathe
Mike introduces a powerful metaphor: the flywheel—a spinning system of interlinked practices that build momentum with every rotation.
Sleep helps you recover and primes your mind.
Good nutrition fuels better sleep and better movement.
Exercise drives up energy and improves rest.
Breathing is the cross-cutting force that grounds it all.
And the beauty of the flywheel? It doesn’t start fast—but it builds unstoppable power with small, consistent effort.
“You don’t need to change your whole life overnight. You just need to push the flywheel—one click at a time.”– Matt Hastings
🛌 Sleep: The Warrior's Most Underrated Superpower
Let’s cut straight to it:
If sleep came in a bottle, it would be the most expensive supplement on earth. Why?
Improves cognitive function
Enhances mood and emotional regulation
Increases energy and physical recovery
Boosts immune health
Supports weight regulation
And yes—it literally extends your life
So why don’t we treat sleep like the elite-level recovery tool it is?
🧰 Sleep Rituals & Hygiene 101
If you want to treat sleep like a mission, treat your preparation like pre-combat checks. Here’s how:
Sleep Rituals:
📅 Consistent bedtime (yes, even on weekends)
☕ Avoid caffeine, nicotine, alcohol 6–8 hours before bed
🍽️ No meals within 3 hours of sleep
📱 No screens 1–2 hours before bed (blue light suppresses melatonin)
🌿 Herbal teas, warm showers, or yoga nidra for winding down
Sleep Environment:
🌑 Pitch-black room (no ambient light)
❄️ Cool temps (68–70°F is ideal)
🔊 Optional: white noise machines or fans
💤 Weighted blankets, lavender oil, or melatonin (with caution)
“Treat sleep like a mission. Prepare for it. Protect it. And prioritize it.” – Mike Kenny
🎖️ Sleep Discipline from the Flight Deck
Matt offers a behind-the-scenes look into Army Aviation’s hard rules around sleep—known as crew rest.
Sleep wasn’t optional. It was managed like a resource.
No mission unless crews are rested
Shifts adjusted to match circadian rhythms
24-hour resets enforced after high-stress operations
“You don’t want the guy flying your helicopter to be sleep-deprived. Same thing applies to your own mind and body.” – Matt Hastings
For Warriors struggling with insomnia, night terrors, or apnea, sleep must be re-trained with patience and discipline. It’s not just about clocking hours—it’s about restoring your system to function.
🌬️ Breathe: Reclaiming Control in a Chaotic World
Breathing is the one physiological system you can control. And through it, you can take back your nervous system.
Here’s how it works:
Your sympathetic nervous system (fight or flight) speeds you up.
Your parasympathetic nervous system (rest and digest) slows you down.
Deep, diaphragmatic breathing activates the calming system—anytime, anywhere.
“Breathing isn’t just survival—it’s a performance enhancer, a recovery tool, and a meditation anchor.” – Mike Kenny
🧘♂️ Try This: Box Breathing
This is a warrior-tested technique to calm anxiety and sharpen focus.
Inhale (4 seconds)
Hold (4 seconds)
Exhale (4 seconds)
Hold (4 seconds)
→ Repeat 4–5 cycles
It’s simple, powerful, and you can do it in traffic, before sleep, or when emotions spike.
👃 Nose vs. Mouth Breathing
Surprise: your body was designed to breathe through your nose—not your mouth.
Benefits of nasal breathing:
Filters allergens and pollutants
Improves oxygen efficiency
Helps you stay calm
Encourages diaphragmatic (belly) breathing
“Want to look like a baby breathing again? Watch their bellies rise and fall. That’s the goal.” – Matt Hastings
There’s even a trend of “hostage tape”—taping your mouth shut at night to encourage nose breathing and better sleep quality (talk to your doc first).
🚨 Real Talk: This Only Works If You Do
Let’s not pretend this is news to most of us.
You know sleep matters.
You know you need to breathe.
But are you doing it intentionally—every day?
The biggest takeaway?
“It’s not magic. It’s not mysticism. It’s the basics. And they only work if you do.”– Mike Kenny
🔑 Key Takeaways
✅ Sleep is the ultimate performance enhancer—schedule and protect it like a mission.
✅ Breathing is your built-in stress relief tool—use it daily and under pressure
.✅ Your nervous system isn’t fixed—you can train it just like your muscles
.✅ The flywheel approach creates real momentum—start small, build slow, stay consistent.
✅ Do the work. That’s how you heal, grow, and thrive.
💬 Final Words
“There’s no shortcut to wellness. But there’s a clear path. And it starts with honoring your body, just as much as your mind.”– Matt Hastings
👣 Ready to Take the Next Step?
Start your journey with Warriors’ Ascent. Reclaim your peace. Rekindle your purpose. You’ve got what it takes—and now, you’ve got the tools.
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