Taking everyone through some box breathing and they’re just trying to take a nap on me 😩⠀
I first heard of box breathing from @defrancosgym and have trialled it with myself and my clients and it 100% works. This process of down regulation switches us from our intense, stressful exercise state (sympathetic nervous system) to our resting and recovering state (parasympathetic nervous system). It is VERY hard to put on muscle or lose fat if your body is ruled by your sympathetic nervous system. If you’re interested look up the effects of stress on: insulin sensitivity, cortisol, grehlin, leptin, T3 and T4.⠀
Try this after every workout for the next two weeks if you have any goals relating to strength, muscle gain, weight loss, athletic performance, well being... pretty much anything really. You will feel the difference. 4 minutes in total. Feet elevated, 4s breathe in through the nose into the diaphragm (DON’T let your chest move up towards your head) 4s hold, 4s breathe out through the mouth, 4s hold.