Post Exercise Recovery Protocol
Accelerate the return to baseline after training.
Duration
5 min
Level
01
Evidence
Why this protocol
A long exhale after exertion sharply raises vagal tone, pulling heart rate back to baseline faster than passive rest. Faster HR recovery predicts better training adaptation over weeks.
Perfect moments
What you'll experience
Slower heart rate
Relaxed limbs
Cooling body
Restored breath
Coach's insight
“The first ten minutes after training is where the adaptation begins. Guard them.”
Common mistakes
Jumping into a shower before running the practice.
Scrolling the phone instead of downshifting.
Skipping it after easy sessions — the compounding is where the gains live.
Breathing pattern
Session length
A long exhale after exertion sharply raises vagal tone, pulling heart rate back to baseline faster than passive rest. Faster HR recovery predicts better training adaptation over weeks.
Evidence
Slow-breathing recovery protocols measurably improve one-minute heart-rate recovery, a strong predictor of cardiovascular fitness and training adaptation.
Onset
3–5 minutes
Lasts
1–2 hours
Related protocols
After this session
You'll gently reflect on: