Wall Breathing

  • Stand with your back against a wall and feet hip width and 10-12 inches from the wall
  • Posteriorly tilt the pelvis to flatten the lower back against the wall
    Reach forward maximally with both hands allowing the upper back to round forward
  • Hold this position for 3-5 breaths and then relax
  • Repeat and perform 3-5 repetitions

Forearm Plank Breathing

  • Lay face down on the floor
  • Place the hands below the face palm down on the floor such that they form a diamond shape with the index fingers and thumbs
  • Push through the forearms and push the shoulders forward to lift the chest and abdomen upward off the floor until weight is only on the forearms and pubic bone
  • Hold the upward position and perform 3-5 full breaths in through the nose and out through the mouth
  • Return to the starting position
  • Repeat and perform 3-5 repetitions

Bear Breathing

  • Position yourself on all fours on the floor
    Hands should be directly below the shoulders and knees directly below the hips
  • Push long through the arms as if to push away from the floor until you feel a stretch between the shoulder blades
  • Bring the knees off the floor until the shin is horizontal to the floor
    Hold this position as you take 3-5 full breaths in through the nose and out through the mouth
  • Relax and breath normally for a few seconds
  • Repeat and perform 3-5 repetitions

The great thing about these recovery breathing exercises is that they can be used just about any time.

They are incredibly easy to incorporate into a dynamic warm-up or cooldown and they can even be done outside of the gym at home. After just a couple of minutes of doing this type of breathing, you’ll often feel noticeably looser and more relaxed because they help turn on the parasympathetic nervous system.

Try incorporating a couple of these exercises into your daily routine and you’ll quickly feel the difference.