Travel Recovery Protocol
Reset after flights, delays and time zones.
Duration
10 min
Level
01
Evidence
Why this protocol
Sustained resonance-frequency breathing rebuilds heart rate variability, the strongest proxy for nervous system recovery. It re-entrains circadian and autonomic rhythms after disruption.
Perfect moments
What you'll experience
Grounded body
Steadier energy
Reduced fog
Restored composure
Coach's insight
“Do it before you decide anything important. Ten minutes of coherence is worth an hour of frustrated planning.”
Common mistakes
Skipping it because you feel fine.
Practising with a screen on.
Cutting the session short.
Breathing pattern
Session length
Sustained resonance-frequency breathing rebuilds heart rate variability, the strongest proxy for nervous system recovery. It re-entrains circadian and autonomic rhythms after disruption.
Evidence
Coherence breathing improves HRV, subjective fatigue and cognitive performance following sleep or circadian disruption.
Onset
5–10 minutes
Lasts
2–4 hours
Related protocols
After this session
You'll gently reflect on: