Post Workout Breathing Protocol

Utzilizing our breath and mindfulness to calm our body down after a tough workout, I will guide you through 7 minutes of breathing to engage your parasympathetic nervous system (rest & digest) and kickstart your recovery to improve your performance. The breathing techniques utilized are: balanced breathing, triangle breathing, box breathing as well as cadence breathing. This can be utilized by anyone and all levels of fitness. You may find yourself having a hard time keeping up if you are just beginning your breathing journey; if this happens, don't worry - try the best you can and when you find yourself falling behind just stop, breathe normal and begin again on the next cue. If you happen to find yourself having an extremely hard time keeping up, you may need an additional minute or two to get your heart rate closer to a normal rate before beginning the protocol.

Transcript

This is our post-workout breathing protocol.

Be sure to be seated or laying down in a comfortable position to breathe and relax.

If you are still hyperventilating,

Downshift your breathing to a comfortable,

Controllable rate before starting.

Focus on your breath,

Where we are breathing,

Utilizing all of our breathing structures and musculature,

Making sure to expand the ribcage and belly on our inhales and letting the belly fall,

Narrowing our ribcage on our exhales.

If you have a hard time keeping up,

Continue to breathe normal and begin again on the next cue.

We are going to inhale for 3,

2,

1.

Exhale,

3,

2,

1.

Inhale,

Exhale,

3,

2,

1.

Inhale,

3,

2,

1.

Exhale,

3,

2,

1.

Inhale,

And exhale.

Inhale,

Exhale,

Inhale,

Exhale,

Inhale,

Exhale,

Exhale,

Inhale,

4,

3,

2,

1.

Exhale,

2,

3,

4.

Inhale,

4,

3,

2,

1.

Exhale,

4,

3,

2,

1.

Inhale,

4,

3,

2,

1.

Exhale,

4,

3,

2,

1.

Inhale,

4,

3,

2,

1.

Exhale,

4,

3,

2,

1.

For five four three two one exhale five four two one hold inhale five four three two one exhale five four three two one hold inhale exhale hold inhale exhale hold inhale exhale hold inhale exhale hold inhale Inhale.

Exhale.

Hold.

Inhale.

And hold.

Exhale.

Hold.

Inhale.

Hold.

Exhale.

Hold.

Inhale.

Hold.

Exhale.

Hold.

Inhale.

Hold.

Exhale.

Hold.

Inhale.

Hold.

Inhale.

Hold.

Exhale.

Hold.

Hold.

Exhale.

Hold.

Inhale for four,

Three,

Two,

One.

Exhale for eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale for three,

Two,

One.

Exhale.

Hold.

Inhale for three,

Two,

One.

Exhale.

Five four three two one inhale exhale inhale exhale inhale exhale three two one inhale exhale three two one inhale exhale three two one inhale three two one and exhale eight seven six five four three two one and breathe normal and sit on up that is it for our post workout breathing products

Reviews

Good for post rowing- mix of inhales, exhales and brief holds - I begin with open-mouth exhales and then transition to Ocean Breath

Thank you

Awesome post-stretching cool down; thank you!

Great! Easy to follow. Clear voice and cues. Rythms are science based and works perfectly. Thanks!

Love this mediation. I’ve been using it frequently after tough workouts and it really helps get my breathing and heart rate back to a relaxed level.

Excellent. Really calmed me after a hard workout.

I have to admit, that was HARD, but worth it! My back cramped up at the last minute, but I didn't do my post- workout stretch yet, so I know that's on me; can't wait to keep using this after every workout.

Quality was a bit staticky at times, but exact what I needed after a hard workout

This is my first time trying breathing Technics after workout and yey they us very effective. Even mom things I am okay not as I always look! Highly recommended 💯

Excellent! Would also work great in anxious moments. Thank you!