Deliberate Breathing/Diaphragmatic Breathing

Deliberate breathing is a stress control breathing technique that allows us to recenter our thoughts and gain positive control of our breathing. This in turn will promote a better and more consistent heart rate, blood pressure, and clarity on situations or our surroundings. We start by utilizing a two second inhale followed by a two exhale. After we do this a few times we attempt to work up to a three second inhale followed by a three second exhale. After this has been successful for a few repetitions we work up to a four second inhale followed by a four second exhale. After this has been mastered it is as if we hit a reset button when we are overwhelmed or stressed. Stress could be induced by mental stimuli like tests, physical items like working out, or even social things like parties or gatherings. 

Rest & Recovery

We don’t often think about how important rest and sleep are until we haven’t had any. Rest can be considered “down time,” and of course we all know what sleep means. During the recovery period, not only do you need to prime your body with optimal nutrition, you also need to allow your body to rest. This is the only time your brain has to repair and recover.  Sleep does the following:

  • Re-establishes normal daily rhythms.
  • Supports optimal mental and physical performance.
  • Lack of sleep increases risk of disease, mood disturbances, and cortisol (stress hormone) regulation. 

 

Recovery: (Active) - SMR, swimming, running(RPE), walking, hiking, flex/mob, yoga(RPE), ETM(RPE), PNF(proprioceptive neuromuscular facilitation aka partner stretching)

                  (Passive) - massage, sleep, rest, hot/cold tubs, compression

Sleep:    6-8hrs recommended

              Nap if needed

              Sleep Debt(is cumulative)

Sleep Hygiene: No caffeine 6hrs prior to bed

                           Finish workout 3hrs prior to going to bed(also could be therapeutic though)

                           No alcohol 6hrs before bed

                           No heavy meals within 2hrs of sleep

 

Self-Myofascial Release (commonly known as foam rolling)

General Guidelines: 

  • Roll on the foam roller/lacrosse ball/tool until you feel a “trigger point” or “hot spot.” You’ll know you found one when it hurts. When you find a trigger point, stop and just rest on the foam roller for 10 to 20 seconds. Contrary to popular belief, it’s the pressure, not the rolling, that smooths fascia.
  • Avoid applying pressure on bones and joints.
  • Combine an abbreviated SMR with your regular warm-up on workout days. I like to focus on the spots that I have the most trouble with. Use one of your rest days to devote 30 to 45 minutes to SMR for your whole body.
  • Percussion guns (massage gun) are amazing tools for this!
  • Drink plenty of water after an intense SMR session.

 

Diaphragmatic/deliberate breathing is a mechanism used for many benefits. It has physiological and psychological benefits that have been studied and verified through biometric feedback devices. To learn more and get a better understanding of the practice look below in the attached Power Point.