BALANCE. FOCUS. PERFORMANCE. 
 
 
+46 725 459 375 
daniel.palsson@flowswitch.se 

Breathing recovery after a football game  From Game Changer to Life Changer 

3 key recovery metrics to measure, correct and track 

There are 3 key metrics to measure, correct and track immediately after a game and in the subsequent 24 hours.  
 
Respiratory Rate 
Heart Rate  
Heart Rate Variability  
 
All 3 will deviate significantly off their resting baseline and that indicates elevated stress levels physically, mentally and emotionally. This will cause higher expenditure, more fatigue and longer recovery time physically, mentally and emotionally. The key is to immediately after games start doing breathing recovery protocols to improve the respiratory rate, heart rate and heart rate variability. 
 
Breathing recovery protocols can improve 3 key areas:  
Better post game sleep 
Better readiness the next day 
Less risk of injury/illness short and long term 
 
Overview 
Fundamentals of breathing and breath training 
Nose vs Mouth 
The 3 dimensions of breathing 
The importance of the respiratory rate, heart rate and heart rate variability and its impact on physical, mental and emotional recovery? 
The impact of breathing on readiness, performance and recovery? 
Breathing tests, techniques and protocols to immediately be able to use. 
How to combine breathing with icebaths, sauna and cool down on the bike for accelerated recovery? 
What is HRV and why is important to measure and track? 
How to measure the effects with HRV? 
Immediately after competition 
After sleep 
24 hours after competition 
 
 
Practical information 
Date & Time: Tuesday 12 of november at 14.00-16.00 (London Time) via Zoom. Sign up by Monday 11 of november. 
 
Investment & sign up by clicking on the buttons below: 
Per person- 49 Euros 
Sports team (max 10 people) - 299 Euros