Restore Coherence After Peak Exertion

For a post-competition crash, this routine helps regulate your nervous system and support metabolic recovery.

post-race or post-competition crash · immediately after intense exertion or competition · 15 minutes

Why it works

Intense physical exertion overloads the nervous system, creating a

1. Prone Rest — Lie face down on the floor or a firm surface. Allow your forehead to rest directly on the ground or a small, firm cushion. Relax your shoulders, hips, and legs. Breathe deeply into your belly for 4 minutes.

2. Eye Softening — Without opening your eyes, gently allow them to feel heavy and soft. Imagine them sinking deeper into their sockets. Breathe naturally for 2 minutes, noticing any release around your temples or jaw.

3. Mineral Replenishment — Slowly sip 8-12 ounces of water with a pinch of electrolyte blend or sea salt. Focus on the taste and the cool sensation as it travels down. Hydrate without rushing.

4. Carry a Weight, Regain Your Bearing — Engage with Carry a Weight, Regain Your Bearing. This practice offers a direct pathway to ground your perception through physical feedback.

5. Gentle Head Nods — Lie on your back with knees bent, feet flat. Gently nod your head as if saying