On the second episode of Humanity is a Beautiful Thing I am joined by Rory Warnock. Rory specialises in breathwork and nervous system regulation using evidence-based breathing tools and techniques to help improve mental and physical health and optimise wellbeing and performance. Rory is an industry-leading performance and wellness coach, ultra endurance and ultramarathon runner, ambassador, and keynote speaker.  I thoroughly enjoyed our conversation; Rory was so professional yet so easy to talk to. His evidence-based research and breathing tools and techniques are accessible, simple and vital to our health. I hope you learn as much from this episode as I did, and it opens up your mind to appreciating the importance of our breath.  Rory discusses breathing techniques we can use to upregulate, to bring more energy and alertness into the nervous system, the brain and body and breathing techniques to downregulate, to feel calmer and more relaxed in the moment. He describes how we can use deep breathing proactively and reactively, increasing heart rate variability to give ourselves more nervous system balance, improve our decision making and cognition and living our lives by design rather than by default. As Rory explains throughout the episode breathwork is accessible 24/7 and the more we give attention to our breath, our brain and our body, the happier and healthier we’ll be in the future.