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

Recovery breathing for football   

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.