Getting a good recovery actually takes practice. But you can be sure: it will pay off, because you will sleep much better, stress will be reduced and your performance will improve.
Here
are a few tips for better regeneration:
1. Shorten your workout
If
you shorten your workout by 10-15 minutes, this will have a positive effect on
your recovery phases. Focus on your workouts, but also honestly take your
rest breaks. You can use the additional time for new regeneration
techniques.
2. The right breathing
technique
Breathing
properly can not only calm us down, but also get the circulation
going. The first step: Pay careful attention to your breathing. You
will notice that your body moves most in your shoulders and chest. As you
relax, the movement shifts further into your stomach and your shoulders relax. With
a little practice you can - with controlled breathing - relax in no time.
3. 1 minute break
If
it is possible during your working hours, consciously take a minute to take a
break. Get up briefly, walk around, look out the window, breathe in and
out deeply - just do something that relaxes you. If necessary, set an
alarm clock on your phone and take a short break every 30 minutes.
4. meditation
A
guided meditation is usually more pleasant - to start, try the following
exercise: Take five minutes and find a quiet place where nobody will disturb
you. Sit in an upright, straight position. Close your eye and just
watch your breath. As soon as you relax, let in all of your thoughts -
just notice them, don't react to them and keep paying attention to your
breathing. With enough practice and a few guided meditations, you will
quickly notice an improvement in your regeneration and inner peace.
5. Turn down the light
Dim
the light in the evening - because our body automatically produces the sleep
hormone melatonin as soon as it gets dark. This hormone is responsible for
ensuring that we sleep deeply. However, modern everyday life is full of
bright, unnatural light (cell phones, laptops, televisions, etc.), even when it
is already dark outside. This causes low melatonin levels and can lead to
sleep problems. To avoid this, turn down the lights around 2 hours before
going to bed and dim your lights in the evening. This will be good for
your melatonin level and periods of deep sleep.