Recovery breathing for football
The heart rate, respiratory rate and heart rate variability are key physical, mental and emotional recovery markers. In our Recovery breathing for Football we will teach you the importance of:
Fundamentals of breathing & breath training
Recovery breathing – how to recover faster with recovery breathing in 5 areas and why this is important?
You will also experience several breathing tests, techniques and protocols that can be implemented right away for yourself and players.
Fundamentals of breathing and breath training?
The importance of breathing well 20 000 times daily, including during sleep for recovery and performance?
The 3 dimensions of breathing (biochemical, psychophysiological, biomechanical)
How to measure the effect of breath training with heart rate variability (HRV)
Recovery breathing
Improving recovery in key 5 areas and how to measure recovery – extra focus on immediate Post game recovery
During season
Start of season vs end of season
3 key rates and the HRV traffic light system for guidance
During intense match schedule
Time spent > 90% of HR max = Recovery breathing 5x
3 key rates and traffic light system
During travel (The impact of airplane travel on oxygen saturation and fatigue)
Active recovery – 24 hours post game
How to incorporate breath training in movement, icebath and sauna?
Post game – Immediately after game
RR 2-3 x higher than resting levels
HR 3-4 x higher than resting levels
HRV 70-80% reduction from resting levels
Post game cortisol and adrenaline levels and impact on sleep
Half time
Immediate recovery breathing to improve RR, HR and HRV
Controlled up regulating breathing - 5 minutes before the 2nd half
During game
During microbreaks
After sprints
High pressure situations such as penalties.



