How to Breathe for Better and Faster Recovery

What role does breathing play in recovery?
The answer to this question should be divided into two prime goals…1) recovery between intervals in a given workout, and 2) recovery between training sessions on two separate days.
1) The prime focus for most athletes during recovery is to remove the metabolic waste products between intervals, and prepare for the next repetition, in order to perform at the highest level possible. This requires high minute ventilation (Ve), by combining both high RF and high TV. This hyperventilation during the recovery period between intervals will allow for the body to be ready for the next high intensity interval.
2) The second goal of recovery can be seen at the end of a training session, to prepare for future training sessions the following day. This requires a different focus, and can include some hypercapnic work, with slow and controlled breathing, which will help reduce the sympathetic load, and improve blood flow to the resting muscles as they begin their recovery from the efforts of training.
What position is best for recovery?
Hands on knees has been shown to be an ideal position to maximize recovery breathing, as it releases the tension on the postural muscles and allows for more efficient contraction and movement of the diaphragm and rib cage.
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