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List of focus points
1) Pool running
2) Loading and isometric holds
3) Stay positive
4) Protect & compress: compression socks and/or sleeves
5) So not hurry -> start slow run-walk protocol
6) Short laps, not too far
7) Use recovery for technical training (form and breathing)
8) Use environmental stress (NTS) in your favor: High temperature, low speed, to attain high aerobic training
9) As you rebuild focus on speed first, not endurance
10) Strength, injury prevention: toe raises, isometric wall sit, weighted deep squats and walking backwards
11) recovery: mobility, massage gun, dynamic stretching
BLOOPER:
fast-slow, strong, long -> who knows what I meant
1) Pool running
2) Loading and isometric holds
3) Stay positive
4) Protect & compress: compression socks and/or sleeves
5) So not hurry -> start slow run-walk protocol
6) Short laps, not too far
7) Use recovery for technical training (form and breathing)
8) Use environmental stress (NTS) in your favor: High temperature, low speed, to attain high aerobic training
9) As you rebuild focus on speed first, not endurance
10) Strength, injury prevention: toe raises, isometric wall sit, weighted deep squats and walking backwards
11) recovery: mobility, massage gun, dynamic stretching
BLOOPER:
fast-slow, strong, long -> who knows what I meant
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Box breathing is a simple but powerful breathing technique that involves a four-part breath cycle: inhale, hold, exhale, and hold again, each lasting the same length of time. This cycle, often visualized as moving along the sides of a box, helps bring focus and rhythm to the breath. A typical box breathing pattern might be inhaling for four seconds, holding for four, exhaling for four, and holding again. It’s commonly used by athletes, military personnel, and individuals seeking stress relief to manage anxiety, improve concentration, and restore a sense of calm.
The benefits of box breathing are both physical and mental. Physiologically, it helps regulate the autonomic nervous system, promoting a relaxation response that can lower heart rate, reduce stress hormones, and ease muscle tension. Mentally, the practice encourages mindfulness by focusing attention on the present moment, which can reduce feelings of overwhelm and increase resilience to stress. Regular practice of box breathing has also been linked to improved mental clarity, enhanced emotional regulation, and a greater ability to remain calm and focused in challenging situations.
The benefits of box breathing are both physical and mental. Physiologically, it helps regulate the autonomic nervous system, promoting a relaxation response that can lower heart rate, reduce stress hormones, and ease muscle tension. Mentally, the practice encourages mindfulness by focusing attention on the present moment, which can reduce feelings of overwhelm and increase resilience to stress. Regular practice of box breathing has also been linked to improved mental clarity, enhanced emotional regulation, and a greater ability to remain calm and focused in challenging situations.
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INHALE
Time Left: 01:00
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HOW TO:
Set the timer to how long your want to do the exercise Move the HR slider to your HR to synch breathing with HR Click the start button to start the boxbreathing exercise.
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