YYou just finish your workout for days and absolutely crush it. Your heart rate has increased, breathing is heavy, sweat beads are flowing down and glistening. Good job! However, now that your training is over, the more important part comes নিয়ে getting your system back to recovery as soon as possible.
So how do we go about that? An extended routine? Sauna hit? Go to a cryotherapy chamber? Get some food? Each of these things can be helpful but if we have a proverbial “off-switch” that can move our body and mind from workout, from the “rebounded” phase to relaxation, from the “chill out” phase that not only enhances recovery but other Increases the effectiveness of any recovery-based thing you plan to do. Write: Deep breathing techniques.
Based on an expanded field of study, we can use our respiration to harness the body’s own nervous system and transfer it to something called the “parasympathetic state”.
Quick track to rest and digest from battle or flight
The nervous system – especially the autonomic nervous system – is made up of two different branches, the sympathetic nervous system (SNS) and the parasympathetic nervous system (PSNS).
“Life includes cyclical periods of work and periods of stimulation and rest and recovery,” he says. “SNS is used for excitement, often called ‘fight or fly’ systems. PSNS on the other hand works when the body eats, relaxes and usually recovers, especially when sleeping, so it is often called the ‘rest and digestive system’.
Research shows that the parasympathetic nervous system responds to recovery as soon as the activity is over, similar to the high-intensity interval training in which the “fight or flight” sympathetic nervous system is used. Additional research links slow, deep breathing আমরা we’ll go through the following two strategies-with an increase in parasympathetic activity. Therefore, it follows that we can use these techniques to transition from our evolutionary, high-energy, activity state to a low-energy, recovery state.
The idea has become increasingly popular among elite athletes and groups such as special forces to accelerate recovery. With alumni, the difference between success and failure in an athlete’s career can be the best of the recovery margins. Next, the difference between that edge and not that can literally be life and death. The same rule applies even when someone is under a lot of pressure, which of course applies to groups like professional athletes and special forces, but it also applies to many more at this uncertain, changing time. The SNS system can become overused and upset the work-to-rest balance, according to Dr. Barr. “It creates a vicious circle of under-recovery because out of balance it will be just as difficult to tap into PSNS. Breathing techniques and meditation are a great way to establish vaginal nerve stimulation, which is widely involved in PSNS control and promotes recovery and relaxation. “
Is it measurable?
The most commonly used measure for SNS and PSNS activity is heart rate variability (HRV). The larger HRV indicates a greater balance between SNS and PSNS, the latter induces recovery, whereas the lower HRV indicates a tendency towards stressed SNS conditions.
Wrist-worn fitness devices and trackers have popularized the use of HRV as a health metric, but they are not accurate because they are trying to detect changes through the skin. Electrocardiogram (ECG or EKG) devices that record the electrical activity of the heart with the help of an electrode lead to the chest are much more accurate and widely used in the medical world to measure HRV, but of course, they are not as convenient or readily available.
At the moment, professional sports teams are leading the development of new technologies to measure HRV, according to Dr. Barr, who sees their implementation first hand due to the close working relationship with the Brooklyn Net. Used to help track layers to better monitor and understand the levels of readiness to perform. “But they are not yet available to the public.
As such, excluding fitness trackers, the best way for the average person to measure their recovery may simply be to adopt a qualitative approach, which means determining how you feel after practice as opposed to relying too much on data.
Are there other benefits to deep breathing techniques?
In addition to post-exercise recovery, parasympathetic respiration is associated with beneficial changes in brain waves, particularly alpha brain wave growth and theta brain wave reduction, and functional MRI studies show an increase in brain structure including cortical regions and cortex and e.g. Subcortical regions (e.g., pon, thalamus, and hypothalamus).
These changes are associated with increased comfort, relaxation, pleasure, vitality and alertness, as well as symptoms of excitement, anxiety, depression, anger and confusion. It sounds pretty good to me!
Further, breathing sessions using an app have been shown to reduce stress and facilitate stress recovery among working professionals. In this survey, 75 employees of the company were randomly selected in one of three conditions: 1. Biofeedback-based smartphone breathing app Biobase, 2. Mindfulness Body Scan, or 3. Control (no interference).
Those subjects of respiratory-based interventions significantly reduced the variability of heart rate and the subjective mechanisms of reduced stress compared to both the Mindfulness Body Scan and the control group.
In other words, breathing can be used to restore, reduce stress, and induce multiple other positive benefits in situations where the sympathetic nervous system is predominant, which is too much during exercise.
Go through two simple and effective strategies to apply this new knowledge and get you on a better recovery path and reduce stress.
2 Parasympathetic, deep breathing techniques
Basic: 4-8-8 strategy
The first technique is the simplest of the two and is recommended for beginners in this style of breathing. It has been shown based on research that prolonged breathing (without breathing) stimulates changes in parasympathetic activity compared to breathing (breathing).
To keep it simple, we will use an inhalation ratio of 1: 2 holding the end of each breath.
Start with inhaling for four seconds, exhale for eight seconds, and then hold that breathing position for another eight seconds, which will help strengthen the parasympathetic position and make you more comfortable without air in your system. Repeat for six repetitions for a total of two minutes.
Advanced: Accordion breathing techniques
The further 2.0 technique is called “accordion breathing”, which I learned in one of my clinical rotations. There are three main stages to this strategy.
The first stage is the accordion phase. Imagine your chest as an accordion with level one minimum breathing and level five maximum breathing. Level two to four is an equal increase between levels 1 and 5 — this will be a guess for you and don’t worry about how precise it is. Breathe in one level, exhale completely, breathe in the second level, exhale completely and so on until you reach level five. At that point go back to level four, exhale completely, and until you return to level 1.
The second stage immediately follows the first. Take three breaths in five levels and exhale completely in each. During the last breath, hold the bottom position. This position is the third step.
Hold the third step (and if you’re holding your breath there, it means you haven’t completely breathed out yet!) Until you feel a kind of “air hunger” and need to breathe again. This is the last part of 4. The 8-8 technique takes you to its limits, again strengthening the parasympathetic drive, while increasing your comfort without wind.
Use these quick, easy and practical techniques to jumpstart your recovery after exercise (and when feeling stressed or out of the ordinary) to set yourself up for success.