Recovery Modalities

  1. Breathing: This is one of the simplest and most effective forms of recovering. Laying on your back or hanging from a bar or off a GHD to add decompression of the spine, try a simple 1-0-2-0 breath pattern to calm the nervous system down. Done post workout, this pattern can take your body from the sympathetic nervous system to the parasympathetic nervous system starting recovery sooner. *1(in)-0(hold)-2(out)-0(hold) this is the cadence you will use if you take a 4sec inhale and an 8sec exhale. For more information check out Brian Mckenzie or Wim Hoff.
  2. Self Myofascial Release or Massage: SMR aka foam rolling has many benefits, such as, stimulating local circulation (by push fluids and increase blood circulation), reduce “knots”, and temporarily improve range of motion. SMR is free and easy to use and can be implemented frequently. A trained massage therapist usually does a better job, but can be costly so SMR should be implemented between appointments.

  3. Contrast Showers: Start with 1-2min with the water as hot you can stand followed by 30 sec as cold as possible, performed for 3 rounds finishing on cold. The hot/cold contrast will create first vasodilation that will increase blood followed by vasoconstriction that will push blood to the core. This will add in clearing waste products produced from training. This can also create a positive nervous system effect.

  4. Sauna: will increase the body’s core temperature and increasing blood flow through vasodilation, which can aid in the transportation of nutrients and the elimination of waste products. Can be followed with a jump into a cold pool or cold shower for similar effects as the contrast shower.

  5. Cryotherapy: can help with the elimination of waste through vasoconstriction, pushing waste product towards the core, reduction of inflammation, and can have positive effects on the nervous system. Check out our friends at Goosebumps Cryotherapy.


Recovery methods should be cycled through to avoid accommodation of any one recovery method. This is by no means a comprehensive list. Recovery methods should generally be passive saving your energy and work to be done for training, but light activity will keep the body feeling loose and ready for the next training session.


Mychael Swenning