Nervous System Recovery for Outdoor Athletes: A Summer Reset
If you’re an outdoor athlete, you know how much physical effort goes into your adventures. Whether it’s climbing, hiking, biking, or any other activity, your body is constantly being challenged. But what most people don’t realize is that your nervous system plays a huge role in how your body recovers—and it’s just as important as the muscles you use. In this post, I’m going to explain why nervous system recovery is crucial for outdoor athletes and share some simple techniques you can use this summer to reset and recharge.
Your nervous system is the command center for your body. It regulates everything from your heart rate to muscle function and energy levels. When you push yourself hard—whether you're summiting a mountain or going all-out on a trail—your nervous system is under stress. This ongoing stress can cause you to feel tired, irritable, or even on edge. That's why it’s so important to focus on nervous system recovery, especially after a physically demanding outdoor adventure.
So, how can you support your nervous system and ensure that you're feeling your best for your next adventure? Let’s dive into some essential recovery strategies.
1. Breathing Techniques for Nervous System Regulation
Breathing is one of the quickest and most effective ways to reset your nervous system. When we’re under stress, our bodies tend to shift into a “fight or flight” state, which can cause increased heart rate, shallow breathing, and muscle tension. By practicing conscious, slow breathing, we can trigger the parasympathetic nervous system—the part of the autonomic nervous system responsible for “rest and digest” functions.
Here are a few techniques you can try:
4-7-8 Breathing: Inhale for 4 counts, hold for 7 counts, and exhale for 8 counts. This technique helps activate your parasympathetic nervous system, calming your body down after a stressful activity.
Box Breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold again for 4 counts. This rhythmic breathing practice helps reduce anxiety and supports overall relaxation.
These simple techniques can be done at any time—whether you're winding down after a hike, before bed, or even during your lunch break. Regular practice can help you stay in balance, physically and mentally.
2. Gentle Movement and Stretching
While rest is important, it's equally crucial to keep your body moving gently to avoid getting stuck in a tense, fatigued state. Gentle movement and stretching can help release muscle tension and reset your nervous system. Incorporating stretching routines after a workout or hike helps your body transition from an active state to a more relaxed one.
Some great options include:
Yoga: A few gentle yoga poses like Child’s Pose, Downward Dog, and Forward Fold can stretch your muscles and calm your nervous system. These stretches also help with flexibility, which is essential for injury prevention in outdoor sports.
Foam Rolling: A light foam rolling session can help release tension in tight muscles, especially after a long day on the trails. Focus on areas like your calves, quads, hamstrings, and lower back.
Walking or Light Movement: Even a 10-minute walk after a hike or workout can help maintain circulation, reduce muscle stiffness, and bring your body back into a relaxed state.
Remember, the goal here is not to push your limits but to nurture your body back into a calm and stable place.
3. Mindfulness and Meditation for Mental Recovery
In addition to physical recovery, mental recovery is equally important for outdoor athletes. Mindfulness and meditation are powerful tools that can support your nervous system and enhance your mental resilience. When we’re in a constant state of physical exertion or mental focus, our nervous systems can become overstimulated, leading to burnout, fatigue, or mental fog.
Here’s how you can use mindfulness to reset:
Mindful Breathing: Focus solely on your breath, taking slow, intentional inhales and exhales. You can pair this with a breathing technique mentioned above, or simply sit in silence for 5-10 minutes to reset your mind.
Guided Meditation: Consider listening to a guided meditation that focuses on body scanning, where you systematically relax each part of your body. Apps like Headspace or Calm offer short, easy-to-follow meditations for athletes.
Grounding: Spending time outdoors and connecting to the earth—through barefoot walking, sitting on the grass, or simply soaking in the surroundings—can have a calming, grounding effect on your nervous system.
Mindfulness is all about creating space for your body and mind to relax and reset. Try practicing it daily, even for just a few minutes, and watch how it impacts your energy levels and overall well-being.
As an outdoor athlete, you give your body a lot of physical and mental stress. But to keep performing at your best, you need to prioritize your recovery, especially your nervous system recovery. By using breathing techniques, gentle movement, and mindfulness, you can reset your body and mind and ensure you're ready for your next adventure.
This summer, take the time to nurture your nervous system—it’ll help you stay strong, focused, and balanced, both on and off the trails. If you’re looking for more ways to integrate nervous system recovery into your routine, don’t hesitate to reach out. Let’s continue this conversation and keep those adventures going!
Tag me in your recovery moments @iamleeannmills – I’d love to see how you're resetting this summer!
