Post exercise

For post-exercise recovery, start winding down immediately after training:

• Downshift for 3–10 minutes: Lie down in a quiet, dim place and use calm, structured breathing—such as box breathing or longer exhales. Even three minutes may help initiate recovery. 1
• Keep moving gently afterward: An overall active day and light movement can support recovery; avoid staying inactive all day just because you trained. 2
• Eat sensibly, without rushing: Protein around training and a consistent meal afterward can support refueling, but there is no need to race home for a narrow “anabolic window”; nutrients eaten before training can also remain available afterward. 3
• Avoid slumped recovery positions: Keep an upright posture or use a position that avoids collapsing forward, particularly after running or hard leg training. 4