Good Form is a series that explores the daily rhythms, rituals, and routines that bring wellness into our homes. In this edition we're joined by RORY WARNOCK — a performance and wellness coach who specialises in breathwork.
With a background in strength and conditioning science, Rory spent years focused on performance until burnout and mental health struggles pushed him to rethink what strength really means. These days, he helps others build resilience through nervous system regulation, mindset coaching, and breathwork, drawing from his own journey and his ever-growing toolkit. Whether he’s running through the Atacama Desert or winding down with candles and music, Rory’s approach is grounded, thoughtful, and tuned into the small things that make a big difference.
In this conversation, Rory shares the practices that shape his days — from sunrise dog walks and 3-litre hydration goals to trail runs, saunas, and five-minute breathwork resets. It’s a portrait of wellness that’s less about optimisation, more about presence — and how showing up, slowly and consistently, can change your life.
Rory Warnock
How do you start each day?
Most mornings, I’m up between 5 and 6am, and the first thing I do is walk my dog, Albie. After a quick shower, we drive to a nearby park. Truthfully, it used to frustrate me. I felt like I was missing out on building my ideal morning routine - breathwork, movement, ice baths, a run. But over time, my perspective shifted. I’ve grown to love these slower mornings. They’re less about doing and more about simply being. There’s something almost meditative about the repetition of throwing a ball for Albie. What once felt like a chore has become a kind of mindfulness practice for me.
What is something you consume every day that improves your life?
At the moment, no. I’m not taking a big stack of supplements - instead, I focus on doing the basics well. I’ve found that staying consistent with the fundamentals makes the biggest difference. My daily non-negotiables are simple: drink 3+ litres of water, move my body, eat nutritious food, work hard, and get at least 7 hours of sleep.
What kind of physical movement do you practice?
I studied Strength and Conditioning Science for three years and have enjoyed resistance training since I was 15. For a long time, lifting weights was my go-to. But recently, as my interests and intentions have evolved, I’ve been getting more out of running. I now compete in long-distance trail races, which means running has taken priority and weightlifting has taken a back seat. To perform well and actually enjoy the races, I need to train hard - but I also recognize the importance of slowing down. Recovery practices are a non-negotiable part of my routine. When I run, it’s a form of conscious, controlled stress to drive adaptation. But I also balance that out with slower, restorative practices like stretching, breathwork, Pilates, and regular sauna sessions.
What are your headspace habits?
Running has become my go-to tool for clearing my mind and building inner strength. It’s hard to beat a morning spent on the trails - running through trees, far from cars, crowds, lights, and technology. It strips life back to its simplest form, creating a stillness that brings real inner peace. Since 2020, trail running has taken me across the world to race in some incredible landscapes - from the Tian Shan Mountains in Kyrgyzstan to the Atacama Desert in Chile, and the Moab Desert in Utah, USA. I know I’m a better, happier person, both to myself and the world around me, once I’ve made the time to create that headspace. I’m especially grateful to have such a beautiful backyard here in Sydney to keep exploring.
Is there a tool, product, or practice you swear by?
For me, breathwork is the game-changer. Breathing is vastly overlooked and undervalued, yet it’s a tool we can tap into every second of every day. Conscious breathing can be used both reactively and proactively. In the moment, if you’re feeling stressed, anxious, or overwhelmed, specific breathing techniques can help you feel clearer and calmer. Over time, breathwork also strengthens your nervous system, building resilience and helping you better tolerate stress in the future. The best part? You don’t need to go to a class or set aside hours of your day. Once you know the right techniques, when to use them and how, it becomes a real superpower. Stress will always be part of life. It will come and go. But breathwork equips you with the tools to manage your state, regulate your emotions, and perform at your best even under pressure. It’s completely changed my life. These days, I use breathwork at least five times a day. Sometimes just two minutes here, five minutes there, but it makes all the difference.
How do you like to wind down at the end of the day?
My days can be pretty full, driving from A to B to C, juggling work commitments, training, walking Albie, and everything in between. That’s why winding down in the evening is incredibly important to me - it’s something my mind and body appreciates. I usually start by dimming the lights and lighting a few candles. I’ll put on some music and enjoy a good meal. Creating the right atmosphere to calm my nervous system is key, and I’ve found that music and lighting make a huge difference. My evening playlist usually features artists like Maribou State, Ezra Collective, Session Victim, Laurence Guy, Chaos in the CBD, Seb Wildblood, Ross From Friends, and more. The kind of music that helps slow everything down.
What’s one small decision you made that’s changed your life for the better?
In 2018, I was struggling with anxiety and depression while living in London. A good friend, who knew about my challenges and the fact I was on medication, encouraged me to explore more holistic ways to support my health. She suggested I try a breathwork session. At the time, breathwork wasn’t as mainstream as it is today, and honestly, I thought it sounded a bit ridiculous. But I went along with zero expectations. By the end of that one-hour session, I was completely blown away by how it made me feel - happy, joyful, even euphoric. That one small decision to show up changed the entire direction of my life.
