How to breathe after workout for recovery?

After your workout, spend 3–5 minutes breathing slowly and calmly, with the emphasis on longer exhales, to help shift into recovery. 1 2

• 1. Physiological sighs: Inhale through your nose, take a second brief inhale, then exhale slowly through your mouth. Repeat for a few minutes if you like. 3 4
• 2. Box breathing: Inhale, hold, exhale, and hold for equal durations. A five-second count for each part is one example. 5
• 3. Extended exhales: For example, inhale for 4 seconds and exhale for 8 seconds. 6
• 4. Between sets: A physiological sigh at the start of the rest period may help you calm down and refocus for the next set. 7

Choose a calming pattern that feels comfortable; the key is slowing your breathing and lengthening the exhales. 2