On 24 September 2025, we hosted the first Sage Session: Food for Thoughts at Avia Restaurant, in collaboration with Jack and Stefano, with special guest Rory Warnock, renowned breathwork and performance coach. The evening combined exceptional food with practical insights into how conscious breathing can improve our health, focus, and daily performance.
Rory shared his personal journey from exploring breathwork to manage anxiety and depression, to coaching elite athletes and corporate teams around the world, including Google, Amazon, Canva, LinkedIn, and the Sydney Swans. He highlighted how functional breathing - slow, nasal, light breaths, differs from dysfunctional mouth breathing, which can negatively impact stress, sleep, and even facial development in children.
Key Takeaways from the Session:
- Functional vs. Dysfunctional Breathing: Functional breathing is through the nose, calm and deep, creating positive cumulative effects on health and performance. Dysfunctional breathing - shallow, rapid mouth breathing - can compound stress and fatigue.
- Nasal Breathing Benefits: Nose breathing warms, filters, and humidifies air, increases nitric oxide for better oxygen delivery, and can improve athletic endurance and sleep quality.
- Sleep and Relaxation Techniques: Rory demonstrated the 4–6 breath technique (inhale 4 seconds, exhale 6 seconds) for nervous system down-regulation and shared tips on gradual mouth taping to maintain nasal breathing during sleep.
- Breathwork in Daily Life: Short, frequent practices, just a few minutes here and there are more effective than long, sporadic sessions. Techniques can be applied while commuting, at work, or at home to reduce stress and enhance focus.
- Practical Guidance for Beginners: Rory emphasised curiosity and experimentation over pressure. Start small, try what feels right, and see what works for you.
Guests participated in guided breathwork exercises and had the opportunity to ask questions about nasal breathing, athletic performance, mindset, and stress regulation. The evening highlighted the power of small, practical changes in daily life, combined with meaningful conversation and community.
The session was also a reminder of the value of intimate, curated experiences that foster learning and connection. Attendees enjoyed not only the insights and exercises but also the impeccable hospitality and thoughtfully prepared menu from Avia.
