Andrew Huberman· PhD
That is to ramp up and focus, mind muscle link, et cetera, and then quickly calm down, physiological sighs, three to five minute decompress breathing at the end of training, et cetera.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
That is to ramp up and focus, mind muscle link, et cetera, and then quickly calm down, physiological sighs, three to five minute decompress breathing at the end of training, et cetera.
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And that three to five minutes of deliberately slowed breathing has been shown in Andy's group and in related experiments, not exactly the same, but related experiments in our laboratory, in other laboratories, to really so-called downshift the nervous system and really set you up for maximal recovery, rapid recovery, and allow you to lean into the next training session with full intensity when that training session eventually arrives.
So it doesn't matter if it's high-intensity interval training, or it's resistance training, or it's a long run of some sort, at the end of every workout, to take 3 to 5 minutes, so you'll want to set a timer, and to do some form of parasympathetic, that is calming promoting breathing in order to shift your nervous system from a state of heightened alertness and output into a state of recovery.