Nose Breathing Exercises For Better Workouts and Recovery

(Short read) Yogic breathing exercises to help you get better results

What if I told you there’s something you can use to give you energy before a workout and calm you down after? This tool doesn’t cost a dime. It also won’t put a bunch of caffeine and strange chemicals in your body. This may sound crazy but the tool I’m talking about is your nose. I’ve previously talked about the importance of nose breathing for stress management. I’ve recently starting using some Yogic nose breathing exercises to help me prepare for my workouts and recover after. The exercises are so simple, I’ll share them below.

Pre-Workout

Save your money and ditch the pre-workout supplements. You’re your own source of energy. All you need to do is breathe in and out of your right nose. Doing this puts you in a more alert state of mind. In yogic traditions, the right nostril is related to the masculine energy, the type of energy that makes you want to take action. This is the place you need to be when getting ready to crush some weights or do any intense workout. I do 3 rounds of 6 breaths before my lifting sessions and I always feel energized as a result. This is very useful if you didn’t sleep well the night before.

Post-Workout

For post workout recovery you’ll do the breathing exercise through your left nose. In yogic traditions, the left nostril is related to feminine energy. This is the type of energy you should tap into post-workout to help you cool down. I speak from experience when I say this works. Just like with the right nostril, I usually do 3 rounds of 6 breaths but you can do more or less as you see necessary.

Nervous System Health

Everything you do is possible because of the nervous system. If you want to be more efficient in any activity you do, you’ll need to strengthen your nervous system. This next breathing exercise does that by getting the two hemispheres of your brain working together. It’s called alternative nostril breathing.

The way to do this breathing exercise is to breathe in through one nose and out the other and vice versa. Do three rounds of six and you’ll feel your head feel a lot more clear. In terms of timing, I like to do this at night or after a yoga session.

There you have it. You can tap into different levels of energy as you see necessary just by using your nose. These are useful for fitness purposes but can be used in other areas of your life. If you’ve been on your fitness journey long enough, you’ll know that fitness is an analogy to life.

Right and Left Nostril Breathing- http://total-yoga.org/right-vs-left-nostril-breathing/

Alternative Nostril Breathing Benefits- https://chopra.com/articles/nadi-shodhana-how-to-practice-alternate-nostril-breathing

Photo by Kelvin Valerio from Pexels

The Secret To Elite Workout Recovery!

The post is about my first time in the sauna and why you should add it to your health and fitness routine.

I’ve never thought about using a sauna until recently. I always saw it as nonsense that wouldn’t provide any significant benefit to my health and fitness. It wasn’t until I had a conversation with a fellow lifter that I started to consider.

We were having a small conversation about our respective workouts. As we were talking, he mentions that he’s about to hit the sauna. As I have a curious response, he tells me that it helps him with workout recovery. We talk a little longer and go our separate ways.

Now I start thinking about the sauna. This guy at my gym who has impressive strength says the sauna helps him with workout recovery. Maybe he’s on to something. My mind starts flashing with thoughts. I suddenly remember listening to Joe Rogan talk on his Podcast about how the sauna has helped him physically. I don’t remember the details of what he said but just that it has helped him a lot. I went from curious to attentive. I decide to look up the benefits of the sauna.

What I find propels me to decide to use the sauna. I found all kinds of benefits in my research like the increase of HGH, increased muscle endurance, stress reduction, and better sleep. I even found one page that called the sauna a performance enhancement drug. If sitting in a hot ass room can help me achieve my goals at a faster rate, I have to give it a try.

Sauna Time

The day to use the sauna has arrived ! I do an intense total body workout and head to the locker room to. After a quick shower, I walk towards the sauna room. The moment I open the door, I feel intense heat approaching my face. The room is so hot. My goal is to sit in the sauna for 20 minutes but I have my doubts. I’ve never experienced anything like this! So much heat concentrated in one room. After 5-7 minutes, I start to get a little comfortable with the heat. It’s still extremely hot but my body has adapted. As I keep sitting in the room, I start sweating profusely. I can’t remember the last time I’ve sweated this much and I’m someone who enjoys doing outdoor workouts during the summer.

After 20 minutes of intense heat and sweating, I’m ready to leave the sauna. What I noticed as I was leaving surprised me. The joints that have been aching for the previous week suddenly felt great. They felt like I haven’t been beating them up with heavy weights and intense workouts. Maybe the workout recovery stuff was true about saunas. After I clean myself off and drink a ton of water, I leave the gym.

The next day I feel great! I feel mentally and physically revitalized. I think a big reason is I slept great the night before. I guess sauna use is great for sleep quality. As a result, I have greater excitement for my next workout and for the next time I use the sauna.

Sauna Tips

Drink a lot of water: If you use the sauna, I recommend drinking water before and after using it. You need to replace all the water you lose from sweating in the sauna. I learned this the hard way on my 2nd sauna day. I felt very lightheaded on my second sauna day because I didn’t drink enough water before entering the room. I was so focused on the benefits of the sauna that I ignored the tips and warnings that were shared. Drink more water than you normally would if you’re using the sauna after a workout.

In addition to drinking water, make sure you get electrolytes. I prefer Propel over Gatorade since there’s less sugar. You can also get electrolytes from foods like bananas, spinach; potatoes, and more.

Cold Shower: Take a shower that involves you using cold water at some point. Using the sauna will raise your body temperature so you need to find a way to cool down. This is especially important if you want to enjoy the sleep benefits related to sauna use.I’ve heard many times that it’s easier to sleep when your body temperature is low. You should try to take that shower as soon as possible after using the sauna.

This experience has thought me a valuable lesson about being open-minded. Never shrug anything off until you know what it’s all about. Do some research and if you really want to understand something, try to experience it!

Photo by: https://www.pexels.com/@pixabay