After training, the body doesn’t switch into recovery mode straight away. Heart rate, nervous system arousal and breathing rate often stay elevated for some time after the effort has ended.
A simple breathing exercise for after training:
Breathe in through your nose – 3 seconds
Breathe out through your nose – 5 seconds
Breathe calmly for about 3 minutes after training ends – ideally while walking slowly or sitting down, without forcing deep breaths.
Why does it matter?
A longer, calm exhale helps the body move more quickly from effort mode into recovery mode. It helps reduce tension and “wind down” faster after intense sessions.
Use it:
- straight after training
- after intense games and drills
- after a match, before you go back to everyday activities
Recovery doesn’t start a few hours after training. It starts in the first few minutes after it ends.
BUILD YOUR BREATHING AWARENESS!
Breathing for better sleep (before and after a match)
Does your child tire quickly in training or during matches? The cause may be… their breathing
Online consultation with a Breathing Coach (in Polish)
Frequently asked questions
How should you breathe after training to recover faster?
Breathe in through your nose for 3 seconds and out through your nose for 5 seconds. Breathe calmly for about 3 minutes, ideally while walking slowly or sitting down, without forcing deep breaths.
Why does a longer exhale help?
A longer, calm exhale helps the body move more quickly from effort mode into recovery mode – it reduces tension and lets you “wind down” after an intense session.
When should you use this exercise?
Straight after training, after intense games and drills, and after a match, before you go back to everyday activities.
