Breathwork – Recovery & Mindset. Bolt on Plan

Breathwork – (Recovery & Mindset)
Plan Goal: Train your breathing like a performance skill. This collection of 16 standalone sessions develops calm, focus, and recovery using structured breathing patterns. Each session is short (8–15 minutes) and can be dropped in before/after workouts, on rest days, or whenever stress spikes.
Structure:
Each session follows the same format — a short warm-up, a guided main breathing practice, and a gentle cooldown. Power placeholders are included only so the files import into TrainingPeaks; the “work” is entirely breath, posture, and focus.
Key Focus Areas
Stress regulation – reduce anxiety, calm nerves, and lower arousal before training or sleep.
Recovery & HRV – boost parasympathetic activation and accelerate recovery after sessions.
Focus & clarity – prime attention before key workouts, meetings, or events.
Emotional resilience – use gratitude and reappraisal breathing to widen perspective.
Practical tools – 2–15 minute resets you can apply anytime, anywhere.
Progression
The 16 sessions are not progressive in difficulty — they’re a toolbox.
Athletes can rotate them depending on context:
Reset sessions (Box Breathing, Stress Spike Breaker) → anytime, short breaks.
Focus sessions (Pre-Session Primer, Gratitude Breathing) → before workouts/meetings.
Recovery sessions (Post-Session Recovery, Resonant Breathing) → after workouts.
Sleep sessions (4-7-8 Downshift, Sleep Gate) → evening, bedtime.
Mind–body sessions (Body Scan + Breath, Alternate Nostril) → rest days or quiet moments.
Movement-linked sessions (Breath Walk/Tapping Rhythm) → light active recovery.
Perfect For
✅ Athletes who feel “out of breath” before their body is tired
✅ Anyone who struggles with stress, nerves, or sleep quality
✅ Runners, cyclists, and triathletes wanting an edge in recovery and composure
✅ Coaches adding mindset/recovery options without adding physical load
Recommended Add-Ons
Journaling (1–2 minutes after gratitude or body scan sessions)
Mobility or stretching after recovery breathing
Mindfulness/meditation if athletes want to expand the practice
When to Use It
Off-season / Base: reinforce recovery habits, reduce background stress.
Pre-race: focus sessions (e.g., Pre-Session Primer) as part of taper week.
Post-race: recovery sessions (Resonant, Body Scan, Post-Session Recovery) to calm the system.
Daily life: sleep support (Sleep Gate, 4-7-8 Downshift) or stress breaks (Physiological Sighs, Stress Spike Breaker).