Recovery Protocol Protocol
Rebuild capacity after stress or training.
Duration
10 min
Level
01
Evidence
Why this protocol
Deep belly breathing with extended exhales strongly engages the vagus nerve, lowering cortisol, restoring HRV and shortening the physiological cost of stress or exertion.
Perfect moments
What you'll experience
Warm, relaxed body
Slower pulse
Deeper breath
Restored energy
Coach's insight
“Recovery is a skill, not a break. The people who last longest are the ones who practise it the earliest.”
Common mistakes
Skipping recovery when 'busy'.
Chest breathing instead of belly breathing.
Ending as soon as you feel a little better.
Breathing pattern
Session length
Deep belly breathing with extended exhales strongly engages the vagus nerve, lowering cortisol, restoring HRV and shortening the physiological cost of stress or exertion.
Evidence
Slow diaphragmatic breathing reliably lowers cortisol, blood pressure and perceived stress across dozens of controlled studies.
Onset
3–5 minutes
Lasts
1–3 hours
Related protocols
After this session
You'll gently reflect on: