This cooldown is specifically intended to work on deep diaphragmatic breathing and circulation of fluids out of the legs. The goal is to practice slow, intentional breaths. If time doesn’t allow to do both, choose 1.
MOVE Breathing Pattern + Legs Elevated
Horizontal Loading
GPR
4:7:8 Parasympathetic Breathing
time
2:00 min
time
2:00 min
1 Cycle of Breath =
Inhale for 4 Seconds
Hold Breath for 7 Seconds
Exhale for 8 Seconds.
Repeat for a specific amount of breaths or for a time period.
Be sure to find a comfortable posture to relax in.
| Set | Time |
|---|---|
| 1 | 2:00 min h:m:s |
Find a restful position where your body is completely relaxed.
Ex. Lying on your back with knees slightly bent.
1. Breath in through your nose for 6 seconds. Feel your belly rise.
2. Hold your breath for 4 seconds.
3. Breath out through your mouth for 10 seconds.
Repeat for a cycle of 2 minutes.