6-Minute Post Exercise Breath Flow For Recovery

This short breathflow session was created to help calm the mind and body after an intense exercise session, either a long run, high-intensity weight session, or a mixture of movement.

Moving the body out of the sympathetic state (fight or flight) into a parasympathetic state (rest and digest) allows the recovery process to begin.

Transcript

Hello,

And welcome to another guided breathwork session.

Today,

We are going to downregulate and slow down the body after an intense exercise session.

Allowing ourselves these few,

Quiet,

Slow moments will help restore the body and aid in recovery,

Enabling us to perform at our peak physically and mentally.

We'll move through a few techniques in this short session,

Balanced breathing,

A bottom triangle,

Extended exhales,

And closing out with physiological sighs.

You'll be guided with breath sounds and cues,

Getting into a nice,

Comfortable position,

Ideally in a place you won't be disturbed while doing this practice,

Laying down flat or sitting up tall with a straight spine.

Closing down the eyes and starting out with balanced breathing,

Exhaling empty,

Together taking a slow,

Deep breath in,

2,

3,

4,

And down,

2,

Maintain this cadence for a few breaths.

Breathing in now through the nose.

If this is challenging,

Breathing through pursed lips.

On the next breath,

We're going to add a hold after the exhale.

On the next breath,

We're going to breathe in for 5,

And exhale for 10 seconds,

Letting go of the exhale hold,

1,

2,

3,

4,

If this is challenging,

Breathing through pursed lips.

Letting go of extended exhales,

We're going to conclude with 3 physiological sighs.

Taking a deep breath in,

Another sip in,

And a relaxed exhale out the mouth.

Deep breath in,

Top it up,

Letting it go.

Deep breath in,

Top it up,

Letting it go.

Returning to your natural flow of breathing now,

In and out,

Through the nose,

Feeling restored and revitalized.

Bring some gentle movement to the extremities and getting on with the day.

Thank you for breathing with me today.

Remember to breathe deeply and live fully.

See you next time.

Reviews

I found this really soothing after a killer workout