I know I’ve said it a million times, when will I shut up?

When you start doing it regularly! Other than the clear performance benefit, proper breathing boosts recovery.

When you control your breathing, you make sure that your mitochondria get enough oxygen, the lactate we discussed yesterday can circulate, and your brain stays calm under stress. There’s also the psychological benefit of focusing inward.

It’s a pretty easy tool.

When you notice yourself tired < - your cue
Start controlling your breathing pattern < - your response

Try to stay 100% nasal-focused. And make your exhales longer longer than your inhales. Follow Andrew below to do a few breathing patterns.

This will cause an immediate response in your body that activates the mechanisms related to recovery (activating the parasympathetic part of the autonomic nervous system)

So whether you’re on the bike 🚴, in a sprint 🏃, lifting heavy 🏋️, or anything else 🧘🤸🏊. Take these deep calming breaths.

And keep doing them in your workout, especially in the second half.

Then voila, you finish exercising feeling fresh and less fatigued throughout the day/night.

Tip of the day: Stay focused on your breathing pattern while exercising

What we learned so far:

I’ll bin it into a 60-minute session.

00:00 Start with a proper warmup ♨️
15:00 Moderate your temperature - cool the palms, take off clothes, etc. 💨
35:00 Push hard to get a lactate burn 🔴
45:00 Control your breathing to accelerate recovery 🫁
60:00: Tip coming tomorrow 🤭

Good job Reader!

Don’t forget today’s tool.