Recovery & Breathwork Mini Guide: Rest, Reset, and Recharge
Recovery isn’t just about stretching and foam rolling—it’s about how well your body and mind reset after stress. Whether you're coming off an intense training cycle, a long travel stint, or just feeling the weight of daily life, intentional recovery and breathwork can be game-changers.
This mini-guide will walk you through why recovery matters, how to integrate breathwork into your routine, and simple techniques to support your body and nervous system.
Why Recovery Matters
Recovery is when the real growth happens. You break down your body during training, but it’s in recovery that your muscles rebuild, your nervous system resets, and you regain energy. Without it, you’re more prone to injury, chronic fatigue, and burnout.
The key to effective recovery is balancing movement, breathwork, hydration, sleep, and mindfulness. Let’s break it down.
Step 1: Active Recovery
Recovery doesn’t always mean being completely still. Active recovery helps increase blood flow, reduce soreness, and restore mobility.
Simple Active Recovery Routine:
✔️ Gentle mobility work (hip openers, spinal twists, shoulder mobility drills)
✔️ Low-intensity movement (a slow walk, light yoga, or easy cycling)
✔️ Foam rolling & deep stretching to release tension
✔️ Hydration & nutrition to replenish lost minerals
Step 2: Breathwork for Recovery
Your breath is one of the fastest ways to regulate your nervous system. When we’re stressed, we tend to breathe shallowly, keeping us in a constant state of tension. By practicing controlled breathwork, we shift into recovery mode (parasympathetic state), promoting relaxation and muscle repair.
Try These Breathwork Techniques:
1. Diaphragmatic Breathing (Deep Belly Breathing)
Best for: Full-body relaxation and nervous system reset
✔️ Sit or lie down comfortably.
✔️ Place one hand on your belly and one on your chest.
✔️ Inhale deeply through your nose, feeling your belly rise (not your chest).
✔️ Exhale slowly through your mouth.
✔️ Repeat for 5 minutes post-workout or before bed.
2. Box Breathing
Best for: Reducing stress and refocusing the mind
✔️ Inhale for 4 seconds
✔️ Hold for 4 seconds
✔️ Exhale for 4 seconds
✔️ Hold for 4 seconds
✔️ Repeat for 3-5 minutes anytime you feel overwhelmed.
3. 4-7-8 Breathing
Best for: Promoting deep sleep and calming the body
✔️ Inhale through your nose for 4 seconds
✔️ Hold your breath for 7 seconds
✔️ Exhale slowly through your mouth for 8 seconds
✔️ Repeat for 2-4 rounds before bed to improve sleep quality.
Step 3: Prioritize Sleep & Downtime
Recovery isn’t just about what you do during the day—it’s also about how well you unwind and rest.
✔️ Aim for 7-9 hours of sleep for full-body repair
✔️ Limit screen time before bed to reduce blue light exposure
✔️ Create a nighttime routine (breathwork, stretching, reading) to signal rest
Final Thoughts: Give Yourself Permission to Recover
Recovery isn’t earned—it’s necessary. Whether through movement, breath, or quality sleep, prioritizing recovery will make you stronger, more resilient, and ready for whatever comes next.
Try adding breathwork to your routine this week and notice how you feel. Need a little extra guidance? Hit reply or tag me on Instagram (@iamleeannmills)—I’d love to hear how it’s going! 🚀💨
