How to End Every Workout for Best Improvement & Recovery | Dr. Andy Galpin & Dr. Andrew Huberman

I like an hour of hot yoga after.

In a nutshell breathing is important

The term box breathing is pretty funny, but helpful. You might want a credit this, as a yogic pranayama technique, which is what it is, , instead of pretending you made it up or discovered it in a lab.

This guy is a politician

1. Start immediately — this is strongly suggested.
2. We need a sharp recovery to recover from a sharp increase in adrenaline etc.

These techniques definitely parallel the techniques in finishing postures, the final resting posture (savasana) and subsequent pranayama practices (breathwork) in certain yogic practices. I am specifically reference Ashtanga Vinyasa yoga. Is there any correlated research here that you know of? If not, it could be interesting to compare. As per the Hatha Yoga Pradipika and the Ashtanga Vinyasa Method, these similar practices to what you have mentioned are designed to do very much the same thing. As I have been taught by my teacher, these practices give the nervous system time to integrate the new information, subsequently affecting myofascia response and any muscular-skeletal changes.

Eating pasta restores the glycogen in the muscles!

It took him 4 minutes to tell me after your workout, while you’re in the shower. Focus breathing for 3 minutes should enhance your recovery. Done

yeah I switch to lofi or smooth jazz as I stretch/cool down after a workout

With a beer 🍺

Listening to slow music. Doing deep breathing sessions. Seems like what he is saying focus on relaxation. What it sounds like is immediately after working out tap into your parasympathetic nervous system. Make sense.

Damn, get to the point

The irony is that Huberman would get better recovery if he'd finally expel all that hot air he's full of.

I love how this is just yoga. corpse pose at the end. for 10 mins minimum. but personally I don't like box breathing. you can do the sharp inhales that Huberman always talks about, forcing calm outward sighs and dumping CO2 but box breathing FORCES your system down instead of letting it regulate itself. You'll lower your heart rate faster in the short term but other mechanisms aren't given the chance to function.

1. listening to slow-paced music

2. box breathing in a quiet and dark environment

do they ever post the academic material they used to come up with these ideas? I wish to look into it.

Elevates the most basic necessity of life. Just Breathe. Be mindful, be deliberate, and have a purpose in everything you do. Use this Recovery Breathing not just for the gym, but anytime life offers you stress. Music, sauna, hell, i love me some cold air conditioning--take advantage of all your resources. Accept the stress, learn from it, grow from it, and most of all give yourself the time & space to recover from it. This is so useful; I can be more useful.

How do speed up the video agin ?

Does anyone know how those breathing techniques compare to doing nothing, just closing your eyes and laying there for a period of time?

Basicallly what he is saying is get into a float tank Post recover

A few years ago I used to do 3 rounds of Wim Hof breathing after every workout, and noticed I felt pretty amazing during that time period. Very little soreness. I have stopped doing that, and find myself quite sore these days. Looks like I was on to something.

So essentially… savasana??

I can’t Believe they are not telling the Biggest secret to recovery; sad and it’s Free . That fastest way to recover is 2-3 minutes is calm calm Cardio; elliptical Machines work best. Deep Breathing and get the Blood to circulate through out your Body, make sure you have all the protein and electrolytes inside your body so it can re-supply everything. You will recover and heal faster then any other way on the planet.

Why doesn’t this guy wanna train some?

666 on Dr. Galpin's sleeve

Love hearing from Dr. Andy Galpin, not to take anything away from the other fantastic guests, but I feel like Dr. Galpin is paticularly good giving actionable advice and I actually end up implementing (or at least playing around with) a lot of the practices and tips he talks about.

Excellent. box breathing actually really helps and slow tempo music helps too i suppose cuz i listen to fast rap all the time which makes me anxious which suggests to me that, the reverse will happen with slow paced music.

Another thing i do to enhance recovery is to make sure i train antagonistic pairs in the same session, to minimize the pressure on the joint caused by overusing that joint in one direction.

Ok this may have an acute effect but when looking at like 48hrs after training, will this have a real effect as opposed to not doing this and just doing normal rest, enough sleep and enough nutrition?

Beautiful that y'all are catching up with the yoga tradition. As box breathing is described here, it is called "sama-vritti" or "same cadence". Cheers!

so in a word, relax (you dont say)

Summary: breathe

Stretching and foam rolling works miracles. At 50 I was stiff after workouts but when I started foam rolling it removed stiffness.

Love it. Thank you.

What do you think about doing 20 mjn NSDR right after training.

1. slow faced music
2. box breathing
done.

I do TM after my workout .

Lol, all of this is nonsense. You don’t have to do anything but eat and sleep.

Dont listen to them. Just listen to David Goggins

Wouldn't holding your breath after exhaling activate your sympathetic system thus going against relaxation/recovery?

At least when I do, I feel this quick "panic" feeling and my heart races...

hey how about sleep?

Thanks for the video. Basically, you are describing, from yoga, savasana (corpse pose) and equal interval breathing (a type of pranayama - breath control). Pre-workout I do kapala-bhati breathing (bellows breath) to pull in additional oxygen into the body. Post-workout I do nadi-shodhana (alternate nostril breathing) while sitting, which calms the nerves and results in a measurable drop in blood pressure.

Sauna and/or meditation after workouts always make me feel great after, you don't feel any fatigue/grogginess that you might feel after a heavy workout, but instead feel relaxed and focused

Ehhhh. Not the most effective, efficient or practical approach.

That's something I do intuitivelly for some years now, good to see there is some data to support it.

Here’s a breathing pattern to down regulate after a workout:

4 sec inhale, 5 sec hold, 9 sec exhale. Repeat for 2-3 mins