{"id":60155,"date":"2022-07-13T08:11:18","date_gmt":"2022-07-13T13:11:18","guid":{"rendered":"https:\/\/www.stress.org\/?p=60155"},"modified":"2024-04-06T06:22:09","modified_gmt":"2024-04-06T06:22:09","slug":"this-3-minute-breathing-exercise-can-help-you-recharge-after-a-workout","status":"publish","type":"news","link":"https:\/\/www.stress.org\/news\/this-3-minute-breathing-exercise-can-help-you-recharge-after-a-workout\/","title":{"rendered":"This 3-Minute Breathing Exercise Can Help You Recharge After a Workout"},"content":{"rendered":"<div class=\"component-article-section-image image-full-width article-image-0 article-section-content content-section-0\">\n<div class=\"image-container\">\n<div class=\"image-wrapper svg logo\">\n<div class=\"component-responsive-picture\">\n<div><picture class=\"picture\"><img fetchpriority=\"high\" decoding=\"async\" class=\"picture__image\" src=\"https:\/\/img.livestrong.com\/375\/cme-data\/getty%2Fdae86ba32af340f7915cb5387acecab3.jpg\" sizes=\"100vw\" alt=\"Person in workout clothes outside practicing breathing after exercising to promote better recovery.\" width=\"6720\" height=\"4480\" \/><\/picture><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"caption-container\">\n<div class=\"component-caption-module caption-module\">\n<div class=\"caption__caption-text ui-label\">Three to five minutes of nasal breathing or box breathing can help your body recharge after a workout.<\/div>\n<div>\n<div class=\"caption__attribution-text ui-label-bold\"><span class=\"caption__attribution-text-copy\">Image Credit:<\/span>\u00a0adamkaz\/E+\/GettyImages<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<nav class=\"component-table-of-contents\">\n<h2 class=\"toc-heading\">In This Article<\/h2>\n<ul class=\"toc-container\">\n<li class=\"toc-container__item\"><a class=\"toc-container__link\" href=\"https:\/\/www.livestrong.com\/article\/74944-box-breathing-technique\/#how-does-deep-breathing-affect-your-body\" data-info=\"1\" data-text=\"Effects of Deep Breathing\" aria-label=\"Skip to How Does Deep Breathing Affect Your Body?\" data-event=\"toc_click\">Effects of Deep Breathing<\/a><\/li>\n<li class=\"toc-container__item\"><a class=\"toc-container__link\" href=\"https:\/\/www.livestrong.com\/article\/74944-box-breathing-technique\/#what-about-deep-breathing-after-a-workout\" data-info=\"2\" data-text=\"Deep Breathing After a Workout\" aria-label=\"Skip to What About Deep Breathing After a Workout?\" data-event=\"toc_click\">Deep Breathing After a Workout<\/a><\/li>\n<li class=\"toc-container__item\"><a class=\"toc-container__link\" href=\"https:\/\/www.livestrong.com\/article\/74944-box-breathing-technique\/#how-to-breathe-after-a-workout\" data-info=\"3\" data-text=\"How to Do It\" aria-label=\"Skip to How to Breathe After a Workout\" data-event=\"toc_click\">How to Do It<\/a><\/li>\n<\/ul>\n<\/nav>\n<div class=\"component-article-section-content ui-body article-section-content\">\n<p>We all have our post-workout rituals to\u00a0<a href=\"https:\/\/www.livestrong.com\/article\/13769120-muscle-recovery-aging\/\">optimize muscle recovery<\/a>\u00a0\u2014 like stretching,\u00a0<a href=\"https:\/\/www.livestrong.com\/article\/13723988-how-to-foam-roll\/\">foam rolling<\/a>\u00a0or eating protein, to name a few.<\/p>\n<\/div>\n<div class=\"component-article-section-jwplayer-wrapper\">\n<div class=\"component-article-section-jwplayer\">\n<div class=\"component-article-section-jwplayer-container-outer\">\n<div class=\"component-article-section-jwplayer-container is-sticky\">\n<div id=\"lg-jwplayer\" class=\"jwplayer jw-reset jw-state-playing jw-stretch-uniform jw-flag-aspect-mode jw-breakpoint-0 jw-floating-dismissible jw-flag-small-player jw-flag-user-inactive jw-flag-nextup\" tabindex=\"0\" role=\"application\" aria-label=\"Video Player\" aria-describedby=\"jw-shortcuts-tooltip-explanation\">\n<div class=\"jw-wrapper jw-reset\">\n<div class=\"jw-hidden-accessibility\">But there&#8217;s one thing you&#8217;re probably not doing that may help your body recharge once you&#8217;ve finished flexing: a few minutes of focused breathing.<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"component-article-section-content ui-body article-section-content\">\n<p>Here, kinesiologist and strength and conditioning specialist\u00a0<a href=\"https:\/\/sc.edu\/study\/colleges_schools\/public_health\/faculty-staff\/arent_shawn.php\" target=\"_blank\" rel=\"nofollow noopener\">Shawn M. Arent, PhD, CSCS*D,<\/a>\u00a0discusses how deep breathing affects your body and how it can be a useful tool to employ after a strenuous sweat session.<\/p>\n<\/div>\n<div class=\"component-article-section-inline-ad\"><\/div>\n<div class=\"component-article-section-heading article-section-content\">\n<div id=\"howdoes-deep-breathing-affect-your-body\">\n<h2>How Does Deep Breathing Affect Your Body?<\/h2>\n<\/div>\n<\/div>\n<div class=\"component-article-section-content ui-body article-section-content\">\n<p>Focused,\u00a0<a href=\"https:\/\/www.livestrong.com\/article\/92264-benefits-deep-breathing\/\">controlled breathing patterns<\/a>\u00a0can down-regulate your autonomic nervous system (ANS). In other words, breathing helps &#8220;calm&#8221; the sympathetic nervous system (the part of the ANS responsible for your fight or flight response) and activate the parasympathetic nervous system (the part of the ANS responsible for your rest and digest state), says Arent, also the chair of the department of exercise science and director of the Sport Science Lab at the University of South Carolina.<\/p>\n<\/div>\n<div class=\"component-article-section-inline-ad\"><\/div>\n<div class=\"component-article-section-content ui-body article-section-content\">\n<p>That means breathing can play a pivotal role in stress management. &#8220;Under situations of psychological stress or when someone needs to remain calm but focused, controlled breathing can be an incredibly useful tool,&#8221; he says.<\/p>\n<\/div>\n<div class=\"component-article-section-content ui-body article-section-content\">\n<p>In fact, scientific data has shown that breathing at certain frequencies can affect heart rate variability (HRV), which is an important indicator of sympathetic and parasympathetic activation, Arent says.<\/p>\n<\/div>\n<div class=\"component-article-section-inline-ad\"><\/div>\n<div class=\"component-article-section-content ui-body article-section-content\">\n<p>HRV \u2014 which measures the variation in time between each heartbeat \u2014 is controlled by the ANS, and when it&#8217;s too low, this may signal an imbalance of stress in the body, according to\u00a0<a href=\"https:\/\/www.health.harvard.edu\/blog\/heart-rate-variability-new-way-track-well-2017112212789\" target=\"_blank\" rel=\"nofollow noopener\">Harvard Health Publishing<\/a>.<\/p>\n<\/div>\n<div class=\"component-article-section-heading article-section-content\">\n<div id=\"what-about-deep-breathing-after-a-workout\">\n<h2>What About Deep Breathing After a Workout?<\/h2>\n<\/div>\n<\/div>\n<div class=\"component-article-section-content ui-body article-section-content\">\n<p>As it can be physically demanding,\u00a0<a href=\"https:\/\/www.livestrong.com\/article\/86687-exercise-cortisol-levels\/\">exercise can initiate a stress response<\/a>\u00a0in your body and release hormones like epinephrine (i.e., adrenaline) that increase your heart rate, blood pressure and energy supplies (think: prepares you for fight or flight).<\/p>\n<\/div>\n<div class=\"component-article-section-content ui-body article-section-content\">\n<p>As we know, breathing can down-regulate your system&#8217;s state of stress, so can it also be valuable to help your body recover from the stress it endured during your workout?<\/p>\n<\/div>\n<div class=\"component-article-section-content ui-body article-section-content\">\n<p>Possibly, but &#8220;there isn&#8217;t a lot of good science on down-regulation breathing after a workout&#8221; to determine one way or another, Arent says. Still, he suspects that breathing&#8217;s effect on improving or speeding up recovery would likely be small.<\/p>\n<\/div>\n<div class=\"component-article-section-content ui-body article-section-content\">\n<p>That&#8217;s because while exercise induces stress hormones, &#8220;the reality is that epinephrine has a very rapid clearance after a workout,&#8221; Arent says, meaning, it&#8217;ll flush out of your system fast. So, in this case, breathing probably won&#8217;t make much of a difference when it comes to slashing the stress response.<\/p>\n<\/div>\n<div class=\"component-article-section-content ui-body article-section-content\">\n<p>But that doesn&#8217;t mean breathing can&#8217;t be beneficial post-workout. A focused breathing strategy can help you be present in the moment, re-center and improve your physiological awareness (i.e., gain some degree of control over an often-involuntary process), Arent says.<\/p>\n<\/div>\n<div class=\"component-article-section-content ui-body article-section-content\">\n<p>What&#8217;s more, down-regulation breathing may be particularly effective after exercise if you train late in the evening, because\u00a0<a href=\"https:\/\/www.livestrong.com\/article\/404197-is-it-bad-to-go-exercise-right-before-you-go-to-sleep\/\">high-intensity workouts too close to bedtime<\/a>\u00a0may disrupt sleep, Arent explains. &#8220;Restoring autonomic balance more quickly may be more useful here than it would be, for example, earlier in the day,&#8221; he says.<\/p>\n<\/div>\n<div class=\"component-article-section-content ui-body article-section-content\">\n<p>But Arent stresses this is all fairly speculative because the research remains scant.<\/p>\n<\/div>\n<div class=\"component-article-section-heading article-section-content\">\n<div id=\"how-to-breathe-after-aworkout\">\n<h2>How to Breathe After a Workout<\/h2>\n<\/div>\n<\/div>\n<div class=\"component-article-section-content ui-body article-section-content\">\n<p>Though there&#8217;s currently a lack of data on down-regulation breathing after exercise, taking a few minutes to focus on your breath post-sweat session is still a good practice. &#8220;If it makes someone feel better, then do it,&#8221; Arent says.<\/p>\n<\/div>\n<div class=\"component-article-section-content ui-body article-section-content\">\n<p>While three to five minutes of any controlled breathing strategy will serve you well,\u00a0<a href=\"https:\/\/www.livestrong.com\/article\/13729848-benefits-nasal-breathing-exercise\/\">nasal breathing<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.livestrong.com\/article\/74944-box-breathing-technique\/\">box breathing<\/a>\u00a0are good options.<\/p>\n<\/div>\n<div class=\"component-article-section-tip ui-body article-section-module desktop-show mobile-show article-section-content\">\n<h2 class=\"heading ui-heading-3\">Tip<\/h2>\n<div class=\"tip\">\n<p>Though a quiet, dim place is the perfect environment for post-exercise breathing, both types of breathwork can be performed anywhere, like the locker room or the shower, if you&#8217;re strapped for time.<\/p>\n<\/div>\n<\/div>\n<div class=\"component-article-section-heading article-section-content\">\n<div id=\"nasal-breathing\">\n<h2>Nasal Breathing<\/h2>\n<\/div>\n<\/div>\n<div class=\"component-article-section-content ui-body article-section-content\">\n<p>This type of breathing is exactly what it sounds like:\u00a0<a href=\"https:\/\/www.livestrong.com\/article\/13729848-benefits-nasal-breathing-exercise\/\">breathing through your nose<\/a>. Nasal breathing increases oxygen transport throughout your body, enables your diaphragm (your breathing muscle) to function properly and activates the calming parasympathetic nervous system, according to the<strong>\u00a0<a href=\"https:\/\/www.stress.org\/wp-content\/uploads\/Newsletter\/Contentment%20June%202018\/content\/Contentment%20June%202018.pdf\" target=\"_blank\" rel=\"nofollow noopener\">American Institute of Stress<\/a>.<\/strong><\/p>\n<\/div>\n<div class=\"component-article-section-content ui-body article-section-content\">\n<p>One form of nasal breathing often practiced in yoga, called alternate nostril breathing, has some especially positive perks. Case in point: A January-April 2018 study in the\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5769199\/\" target=\"_blank\" rel=\"nofollow noopener\">\u200b<em>International Journal of Yoga<\/em>\u200b<\/a>\u00a0linked alternate nostril breathing for 30 minutes a day over a period of 12 weeks to lower perceived stress levels and improvements in heart rate and blood pressure.<\/p>\n<\/div>\n<div class=\"component-article-section-content ui-body article-section-content\">\n<p>While nasal breathing can be helpful for many people, for some folks \u2014 who may have difficulty breathing through their nose due to issues like congestion, nasal drip or a deviated septum \u2014 it can be counterproductive (or even stress-inducing), Arent says.<\/p>\n<\/div>\n<div class=\"component-article-section-content ui-body article-section-content\">\n<p>So, be sure to take these factors into account when you attempt nasal breathing. And if the practice produces more stress than relaxation, simply stop and select an alternative breathing strategy.<\/p>\n<\/div>\n<div class=\"component-article-section-custom-module ui-body\">\n<p class=\"title ui-heading-3\">How to Do Nasal Breathing<\/p>\n<div class=\"copy\">\n<ol>\n<li>Clear your nasal passages of any potential blockages by gently blowing your nose.<\/li>\n<li>Sit comfortably on a chair or the ground with your spine straight.<\/li>\n<li>Close your mouth. Avoid clenching your teeth or tightening your jaw.<\/li>\n<li>Touch the tips of your index and middle fingers of your left hand to your forehead, between your eyes.<\/li>\n<li>Close your eyes.<\/li>\n<li>Use your thumb to close your left nostril and exhale through your right nostril.<\/li>\n<li>Inhale deeply through your right nostril.<\/li>\n<li>Use your ring finger to close off your right nostril.<\/li>\n<li>Release your thumb and exhale through your left nostril.<\/li>\n<li>Inhale deeply through your left nostril and repeat this process for several minutes.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<div class=\"component-article-section-heading article-section-content\">\n<div id=\"box-breathing\">\n<h2>Box Breathing<\/h2>\n<\/div>\n<\/div>\n<div class=\"component-article-section-content ui-body article-section-content\">\n<p>&#8220;<a href=\"https:\/\/www.livestrong.com\/article\/74944-box-breathing-technique\/\">Box breathing<\/a>, also often referred to as combat breathing [because it&#8217;s practiced by the Navy SEALs], can be fairly easy to achieve and is certainly a good option,&#8221; Arent says.<\/p>\n<\/div>\n<div class=\"component-article-section-content ui-body article-section-content\">\n<p>A type of yogic deep breathing, box breathing involves breathing while you slowly count to four for a total of four times. Many find it useful to visualize this 4-4-4-4 breathing pattern like a square box with four even sides (hence the name).<\/p>\n<\/div>\n<div class=\"component-article-section-content ui-body article-section-content\">\n<p>Like nasal breathing, box breathing can decrease levels of the hormone cortisol in your body and help lower blood pressure, according to the\u00a0<a href=\"https:\/\/health.clevelandclinic.org\/box-breathing-benefits\/\" target=\"_blank\" rel=\"nofollow noopener\">Cleveland Clinic<\/a>.<\/p>\n<\/div>\n<div class=\"component-article-section-custom-module ui-body\">\n<p class=\"title ui-heading-3\">How to Do Box Breathing<\/p>\n<div class=\"copy\">\n<ol>\n<li>Inhale slowly and deeply through your nose as you count slowly in your head to four. Let the air fill your lungs and your belly.<\/li>\n<li>\u200bPause, holding your breath for another slow count of four.<\/li>\n<li>\u200bExhale through your mouth for the same slow count of four, expelling the air from your lungs and abdomen.<\/li>\n<li>\u200bPause again.\u200b Hold your breath for the same slow count of four before repeating this process.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.livestrong.com\/article\/74944-box-breathing-technique\/\">Original Post<\/a><br \/>\n<span class=\"writer-name byline-item\">By\u00a0<span class=\"writer-profile-link ui-label-bold\">Jaime Osnato<\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Three to five minutes of nasal breathing or box breathing can help your body recharge after a workout. Image Credit:\u00a0adamkaz\/E+\/GettyImages In This Article Effects of Deep Breathing Deep Breathing After [&hellip;]<\/p>\n","protected":false},"featured_media":60156,"menu_order":0,"template":"","format":"standard","meta":{"_acf_changed":false,"give_campaign_id":0,"pmpro_default_level":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false},"categories":[139],"tags":[136,137,138,169,141,143,145,155,203,120,147,175],"class_list":["post-60155","news","type-news","status-publish","format-standard","has-post-thumbnail","hentry","category-daily-life-blog","tag-ais","tag-american-institute-of-stress","tag-anxiety","tag-breathing","tag-health","tag-mental-health","tag-relaxation","tag-research","tag-self-care","tag-stress","tag-stress-management","tag-stress-reduction","pmpro-has-access"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>This 3-Minute Breathing Exercise Can Help You Recharge After a Workout - The American Institute of Stress<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.stress.org\/news\/this-3-minute-breathing-exercise-can-help-you-recharge-after-a-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"This 3-Minute Breathing Exercise Can Help You Recharge After a Workout - The American Institute of Stress\" \/>\n<meta property=\"og:description\" content=\"Three to five minutes of nasal breathing or box breathing can help your body recharge after a workout. 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