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NERVOUS SYSTEM REGULATION / BREATHWORK / MEDITATIONA POST-TRAINING AND POST-FIGHT ROUTINE DESIGNED TO LOWER HEART RATE, DOWN-SHIFT THE NERVOUS SYSTEM, AND SUPPORT BLOOD FLOW AFTER OUTPUT. RETURN TO BASELINE.
INHALE 4 · EXHALE 8
≈ 05 MIN
READY
—
PRESS BEGIN
ROUNDS COMPLETED 00
THE PROTOCOL
- SIT OR LIE DOWN. LET THE SHOULDERS DROP, UNCLENCH THE JAW, AND PLACE ONE HAND ON THE LOWER RIBS.
- BREATHE THROUGH THE NOSE — IN FOR FOUR, OUT FOR EIGHT. MAKE THE EXHALE SLOW, QUIET, AND COMPLETE.
- FOLLOW THE RING UNTIL THE HEART RATE BEGINS TO DROP AND THE BODY STOPS BRACING.
- AFTER FIVE MINUTES, KEEP THE EYES CLOSED AND SCAN FROM FACE TO FEET. RELEASE ANY AREA STILL HOLDING TENSION.
- FINISH WITH ONE MINUTE OF STILLNESS. DO NOT RUSH BACK INTO STIMULATION.
RETURN TO BASELINE
WHEN THE BREATHING ENDS, KEEP THE BODY STILL. FEEL THE PULSE SLOW DOWN, THE MUSCLES SOFTEN, AND THE BREATH MOVE LOWER INTO THE RIBS.
THE GOAL IS NOT TO FORCE RELAXATION. THE GOAL IS TO SIGNAL SAFETY — A BODY THAT CAN RECOVER, ADAPT, AND RETURN CLEAR FOR THE NEXT SESSION.
THE GOAL IS NOT TO FORCE RELAXATION. THE GOAL IS TO SIGNAL SAFETY — A BODY THAT CAN RECOVER, ADAPT, AND RETURN CLEAR FOR THE NEXT SESSION.
DOWN-SHIFT
- RELEASEWHERE AM I STILL HOLDING TENSION?
- SLOWCAN I MAKE THE EXHALE LONGER WITHOUT FORCE?
- RETURNWHAT DOES BASELINE FEEL LIKE IN MY BODY?
PURPOSE — THIS ROUTINE IS BUILT TO DOWN-SHIFT AFTER OUTPUT. THE LONG EXHALE SUPPORTS NERVOUS SYSTEM REGULATION, THE BODY SCAN RELEASES RESIDUAL TENSION, AND THE FINAL STATE SHOULD FEEL SLOWER, WARMER, AND MORE GROUNDED. STOP IF YOU FEEL LIGHTHEADED.