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🥱😴 CALM THE MIND & BODY WITH THIS RECOVERY PROTOCOL

For whatever reason if you are struggling to switch-off, super wired after training or can't fall asleep, then this breathing protocol is really effective at turning off the racing mind, reducing heart rate and calming everything down.

This technique gets more potent with practice, and personally I can go from very wired/alert, to dozing on the floor in 10-20 minutes.

IMPORTANT: If you are doing it at night before bed then you will need to minimise the amount of bright light after you finish (e.g., don't check your emails).

What will you need?

-
Breath Timing App: you will use an app to keep your breath synced to a specific timing. There are loads of apps that will do the job, but if you want recommendations then I have listed some at the bottom of this page 👇👇👇.
-
Headphones (recommended but optional).

Step-by-Step Instructions

PREPARATION

01.
If done during the day put something (e.g., towel) over your eyes.

If done at night:

-
Minimise your phone screen brightness.

-
Turn-on your device Night Mode.

-
Turn off all house lights.

-
Prep everything for getting into bed with minimal hassle.
02.
Set your app square breath timing to:

-
Inhale: 5 secs

-
Top-Hold: 2 secs

-
Exhale: 6 secs

-
Bottom-Hold: 0 secs
03.
Duration: minimum 15 mins (longer if you want to).

Over time you will learn how to read your level of stress and how long you need to be on your back for. 
04.
Lie on your back with your feet up on the bed, couch or wall (like the photo above 👆👆👆).
05.
Your arms/hands can be lying on the ground, or otherwise place your hands lightly at the bottom of your ribs.

START THE APP TIMER

07.
How to breathe:

-
Breathe through your nose only.

-
Don't take big full breaths, think small and as quiet as possible, but not so small that you get the feeling of needing more air. 

-
As you breathe focus 100% on your lower ribs expanding out and back in again.

-
Apart from your ribs your body should be completely stationary.
08.
You're on the right track if you suddenly realise you've lost track of the timing and everything else around you. If this happens just sync back into app timing and keep going.

AFTER

09.
Just enjoy the chill or crawl into bed.

Optional Upgrades

Once you've got the basics mastered then you could try the following:

-
Shakti Acupressure Back Mat and/or Pillow
It's not something I use every time, just when I feel like it, so you will need to self-experiment to learn what works for you.
-
Play around with the square breath timing, but the length of the exhale should never be shorter than the inhale.

Breath Timing Apps



Apnea Trainer
Free or Paid Version
IOS | Android


Freediving Apnea Trainer
Free or Paid Version
Website



STAmina Apnea Trainer
Paid version only
Website


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