Nothing in your cart

Uh oh! Your cart is empty 😢

One of these products might be what you're after...

No recent items

Recover Faster With Post Workout Breathing

Recover faster with post-workout breathing

Recovery 101: An active process

We get results in training through a process of known as the General Adaptation Syndrome. Adaptation occurs through exposure to a greater than normal stressor coupled with sufficient time for recovery. In gym terms, think of the stress as hitting heavy personal records on lifts or doing more reps/sets than normal, followed by a couple of rest days to recover, and then returning to the gym stronger than previously.

You might think it’s just the muscles we are targeting for recovery, however that is only part of the picture.

Muscle action and growth are governed by our Central Nervous System (CNS). Within the CNS are two important divisions for training purposes: The parasympathetic and sympathetic nervous systems.

The parasympathetic nervous system is responsible for rest, recovery, and regeneration. Conversely, the sympathetic nervous system is responsible for ‘amping up’ the body to deal with stress – the more commonly known ‘flight or fight’ response. As training is a form of stress, it amps up the sympathetic nervous system.

Whilst this is great for in the gym performance, recovery will be impaired (slower) if the sympathetic nervous system is not ‘turned back down’ after training.

So, your ultimate goal for effective training and recovery is to turn on the sympathetic system with a hard training stimulus, then turn it off and jumpstart the body’s recovery by activating the parasympathic nervous system.

How to activate the parasympathic nervous system for recovery

One of the best ways to switch on the parasympathetic nervous system post-workout is through relaxed deep breathing. Here’s what you do:

  1. At the end of your workout, find a quiet area of the gym or put your headphones in to listen to some relaxing music. I find instrumental music or bin-aural beats works really well.
  2. Lie down on your back and elevate your feet above your heart with your knees slightly bent (atop a bench is great).
  3. Elevate the arms overhead.
  4. Close your eyes and let your whole body relax.
  5. Commence relaxed breathing for 3-5 minutes. Aim for a controlled breathing tempo of inhaling for 4 seconds, holding at top for 4 seconds, exhaling for 4 seconds, and holding for 4 seconds (commonly known as box breathing). Whilst it’s great to hold a tempo, don’t worry if you can’t – the focus is more on slowly inhaling and exhaling and in the process, you will relax and chill.

Remember, your ultimate goal is to turn off the sympathetic nervous system switch before you leave the gym and get the recovery process kicked into gear. If you’ve only got 3-5 minutes to spare post-workout, some relaxed deep breathing is your best investment.

This recovery strategy works brilliantly in concert with quality post-workout supplementation, so try using it in concert with a high-quality protein like Future Whey or Whey Protein Isolate.

Popular Posts from the Bulk Blog

With over 700 recipes and articles, the Bulk Nutrients Blog has something for everyone! Find a new workout, meet our ambassadors or take a deep dive into our products today.

Compare all Bulk Nutrients proteins

Popular Proteins

Popular Products

Popular Categories

About Bulk Nutrients

We're an Australian manufacturer and supplier of high quality sports supplements.

Operating since 2008, Bulk Nutrients has become one of the premier Australian brands to supply nutritional products to top level athletes, competitors and those on a journey to a healthier lifestyle.

Find out more about Bulk.

Contact Bulk Nutrients

One thing that sets Bulk Nutrients apart is that we love to talk to our customers!

Whether you need product advice, help with the website or need a change made to your order... call us on +61 3 6266 4725.

If you prefer email you can email us day or night at

For online chat, hit the 'Chat' button in the bottom right hand corner of your screen and you'll be connected to one of our lovely customer service team.

Or if you'd like to get in touch through our online contact form, that's cool too!

Follow us on Social Media

Bulk Nutrients on FacebookCheck out Bulk Nutrients' Instagram postsView Bulk Nutrients' TikTok contentView Bulk Nutrients' YouTube Channel



We acknowledge the Traditional Owners of the land on which our organisation operates, the Melukerdee People of the South East Nation and pay our respects to Elders past, present, and emerging.

Bulk Nutrients is proudly
Australian owned and operated.

7 Crabtree Road, Grove, Tasmania, 7109.
ABN: 17 158 981 447

Terms & ConditionsSustainability StrategyPrivacy PolicyPayment InformationSitemap

All prices are in Australian dollars (AUD) and include GST unless otherwise stated.
All content copyright © Bulk Nutrients 2008 - 2024