March 13, 2023 2 min read

After an intense training session, your body needs time to recover and heal from the stress it has undergone. The parasympathetic nervous system is responsible for the rest and digest functions of the body and plays a crucial role in recovery. By activating this system through proper breathing techniques, you can speed up the recovery process and improve your overall performance. In this blog post, we will discuss how to use proper breathing to activate the parasympathetic nervous system and recover quicker from an intense training session.

What is the Parasympathetic Nervous System?

The parasympathetic nervous system (PNS) is the branch of the autonomic nervous system that controls the body's rest and digest functions. It helps to slow down the heart rate, lower blood pressure, and relax the muscles. When the PNS is activated, it promotes healing, repair, and rejuvenation of the body's tissues.

How Proper Breathing Activates the Parasympathetic Nervous System?

Proper breathing techniques can help activate the PNS, promoting faster recovery after intense exercise. When we take slow, deep breaths, it stimulates the vagus nerve, which is the main nerve of the PNS. The vagus nerve helps to slow down the heart rate, reduce blood pressure, and promote relaxation throughout the body.

Here are some breathing techniques that can help activate the PNS:

  1. Diaphragmatic Breathing: Also known as belly breathing, diaphragmatic breathing involves taking slow, deep breaths using your diaphragm instead of your chest. To do this, inhale deeply through your nose, expanding your belly as you inhale, and then exhale slowly through your mouth, contracting your belly as you exhale.

  2. 4-7-8 Breathing: This breathing technique involves inhaling for four seconds, holding your breath for seven seconds, and exhaling for eight seconds. Repeat this cycle for several minutes.

  3. Box Breathing: This technique involves inhaling for four seconds, holding your breath for four seconds, exhaling for four seconds, and holding your breath for four seconds. Repeat this cycle for several minutes.

Incorporating these breathing techniques into your post-workout routine can help activate the PNS and promote faster recovery. Aim to do at least five minutes of deep breathing exercises after each workout to maximize the benefits.

Conclusion

Proper breathing techniques can be a powerful tool in promoting recovery after intense exercise. By activating the parasympathetic nervous system, we can promote relaxation, reduce stress, and improve overall performance. Incorporate these breathing techniques into your post-workout routine, and you will notice the benefits of faster recovery and improved performance. Remember to breathe deeply and exhale slowly, and your body will thank you for

Brad Becca
Brad Becca


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