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Recovery

Bringing things down after exertion.

Extended exhale4 · 6Making your exhale longer than your inhale is one of the most reliable ways to feel calmer. Learn how, why it works, and how to practice it safely.Belly breathingTECHNIQUEBelly breathing and diaphragmatic breathing are the same thing: breathing low and slow so the belly rises more than the chest. Learn how to belly breathe, step by step.Lion's breathTECHNIQUELion's breath (Simhasana) is a yoga breath: a deep inhale, then a forceful open-mouthed exhale with the tongue out and a soft 'ha'. It releases tension in the face and jaw. How to do it.Pursed-lip breathingTECHNIQUEPursed-lip breathing means breathing in through the nose and out slowly through pursed lips, about twice as long. It can ease breathlessness. How to do it, and when to see a doctor.Wim Hof MethodTECHNIQUEThe Wim Hof Method combines rounds of deep, fast breathing with a breath hold. It is intense - never do it in water or while driving. What it is, the evidence, and who should avoid it.Tummo breathingTECHNIQUETummo, or inner-fire breathing, is a Tibetan practice of forceful breathing and breath holds, traditionally to generate body heat. It is intense and safety-gated. What it is, evidence, cautions.Strelnikova methodTECHNIQUEStrelnikova breathing gymnastics is a Russian method of short, sharp nasal sniffs paired with movements. Popular in Russia and Ukraine; independent evidence is very limited. What it is, and cautions.Breathing when breathlessGOALPursed-lip and slow diaphragmatic breathing can ease the feeling of breathlessness and make breathing more efficient. What to try, what to avoid, and when to see a doctor.After exerciseGOALAfter exercise, slow breathing helps your body shift from effort back toward rest. Here is a simple recovery breath, a longer option, and what to avoid.HRV and breathingSCIENCEHeart-rate variability rises and falls with the breath, and slow breathing near six breaths a minute tends to increase it. Here is what HRV is and what it means.

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