3–5 Minutes of Downregulation Breathing After Training

After finishing a workout or hard training session, spend a few minutes deliberately slowing your breathing to shift out of high alert and into recovery. The common protocol is about 3–5 minutes of calm, mostly nasal breathing with a long exhale, ideally done right after training before checking your phone or jumping into work. This helps activate the parasympathetic nervous system, lower arousal, and speed the transition from performance mode to recovery.