How to End Every Workout for Best Improvement & Recovery | Dr. Andy Galpin & Dr. Andrew Huberman
ฝัง
- เผยแพร่เมื่อ 10 ต.ค. 2023
- During episode 5 of the Huberman Lab Guest Series with Dr. Andy Galpin, Dr. Galpin and Dr. Huberman discuss the importance of immediate post-workout recovery. They delve into actionable techniques like slow-paced music and down-regulation breathing, emphasizing the potency of structured breathing exercises, such as box breathing, in managing stress and enhancing recovery.
Dr. Andy Galpin is a professor of kinesiology at California State University, Fullerton and a world expert on exercise science. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.
Watch the full episode: • Dr. Andy Galpin: Maxim...
Show notes: www.hubermanlab.com/episode/g...
Huberman Lab Guest Series with Dr. Andy Galpin: • Guest Series with Dr. ...
#HubermanLab #Science #Exercise
Social & Website
Instagram: / hubermanlab
Threads: www.threads.net/@hubermanlab
Twitter: / hubermanlab
Facebook: / hubermanlab
TikTok: / hubermanlab
LinkedIn: / andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. - วิทยาศาสตร์และเทคโนโลยี
This clip is pulled from the "Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals" episode of Huberman Lab. The full episode can be found on TH-cam here: th-cam.com/video/juD99_sPWGU/w-d-xo.html
Will take a look, 3 hour podcast is long but will get to it. I would like to thank you(DR. Huberman) for some very interesting podcasts. Thanks again!!👍👍👍👍👍
Would the Non Sleep Deep Rest protocol video be a good one to watch for the rest period after your workout? It's a little over 10 minutes long.
Basically the nsdr Huberman 10 minutes breathing can help to recover. I did it today after my workout and felt better.
Although I’ll try the 10 minutes breathing pattern explain by Dr. Andy.
Main video message: Breathe and Calm your mind and nervous system after working out.
1:50 Listen to slow paced music
2:04 Cadence breathing inhale x time hold x exhale x hold x 3-10min
5:02 Don’t hyper ventilate
5:09 Meditate for 5 min
You’re welcome.
yeah i’m not doing this LOL
Not all heroes wear capes
Awesomeness 🎉
surprised it doesnt say to stretch, get proper rest, and ingest protein within 24 hours.
I wish I could have given you 100 likes
1. Listening to slow paced music
2. Breath rythmcly to relax , while lying down from 3 to 10 min
God, thank you
You're a good citizen, appreciate ya!
Love hearing from Dr. Andy Galpin, not to take anything away from the other fantastic guests, but I feel like Dr. Galpin is paticularly good giving actionable advice and I actually end up implementing (or at least playing around with) a lot of the practices and tips he talks about.
When I was in the marines they taught us box breathing to get your heart rate and anxiety under control in high stress situations. Really works still use it to this day
thanks for sharing
I often lay myself down on an acupressure mat and listen to music for about 30 minutes. Often I'll end up with a refreshing nap. Helps me a lot to handle stress after my running workouts.
That's something I do intuitivelly for some years now, good to see there is some data to support it.
Sauna and/or meditation after workouts always make me feel great after, you don't feel any fatigue/grogginess that you might feel after a heavy workout, but instead feel relaxed and focused
I do the same, except I will do 10 minutes jacuzzi and 25 minutes sauna, followed by a cold shower. It does feel great but the issue is that both sauna and cold showers stress the body out with extreme heat/cold. It's counterintuitive to the video
@@andrewcarlson2178 Cold showers more so.
This video came at the perfect time - just what I needed to get back on track with my fitness goals
I needed it! Thank you so much 🙏🏻 👌🏻
Beautiful that y'all are catching up with the yoga tradition. As box breathing is described here, it is called "sama-vritti" or "same cadence". Cheers!
Very informative.
Thank you!
Omg i have been doing that after working out. Laying down n basically doing nothing n just listening to a slow paced song for 30-45 minutes. It just makes me feel good and I often do wimhof breathing right after working out while laying down. I rarely get injured so I can workout again the next day or day after that.
Love it. Thank you.
love it when the huber gets excited and goes like "I love it, I love it" :)
Great advice to enhance recovery after working out. Slow down and breath. Let your body go into recovery mode and do the work.
Thank you.
A few years ago I used to do 3 rounds of Wim Hof breathing after every workout, and noticed I felt pretty amazing during that time period. Very little soreness. I have stopped doing that, and find myself quite sore these days. Looks like I was on to something.
Excellent. box breathing actually really helps and slow tempo music helps too i suppose cuz i listen to fast rap all the time which makes me anxious which suggests to me that, the reverse will happen with slow paced music.
Another thing i do to enhance recovery is to make sure i train antagonistic pairs in the same session, to minimize the pressure on the joint caused by overusing that joint in one direction.
Box breathing easy to do consistently. Suggest to get in a routine of doing it
Here’s a breathing pattern to down regulate after a workout:
4 sec inhale, 5 sec hold, 9 sec exhale. Repeat for 2-3 mins
My therapist got me doing that for anger issues 😮
@@michaelmcgowan7420 do you find that it helps?
1:53 after my run yesterday, while showering etc (in lieu of Steve Magness’s talk of a fun hang with teammates after a hard workout to enhance recovery) I listened to a clip from Iliza Schlesinger 🙌🏻
Written by Gemini:
The top 5 points from the video are as follows:
1. Listen to slow-paced music after your workout to enhance recovery. Fast-paced music may slow down your recovery.
2. Do down-regulation breathing after your workout. In this video, Dr. Andrew Huberman suggests box breathing as an example. You can inhale for 3-8 seconds, hold for the same time, exhale for 3. 3-8 seconds, and hold again for the same time. Repeat this cycle for 3-10 minutes.
4. You can do down-regulation breathing in the shower. If you are short on time, you can do 3 minutes of focused relaxation breathing in the shower.
5. Short period of breathing exercises can significantly decrease resting heart rate. Cyclic sighing (inhale-inhale-exhale) or box breathing for five minutes are both effective.
6. Meditation can also reduce stress markers but not as significantly as breathing exercises.
Steve Magness’s talk of a fun hang with teammates after a hard workout to enhance recovery) I listened to a clip from Iliza Schlesinger
These techniques definitely parallel the techniques in finishing postures, the final resting posture (savasana) and subsequent pranayama practices (breathwork) in certain yogic practices. I am specifically reference Ashtanga Vinyasa yoga. Is there any correlated research here that you know of? If not, it could be interesting to compare. As per the Hatha Yoga Pradipika and the Ashtanga Vinyasa Method, these similar practices to what you have mentioned are designed to do very much the same thing. As I have been taught by my teacher, these practices give the nervous system time to integrate the new information, subsequently affecting myofascia response and any muscular-skeletal changes.
Who else thought there was going to be consumption of some type of food or supplement involved lol
Thanks for the video. Basically, you are describing, from yoga, savasana (corpse pose) and equal interval breathing (a type of pranayama - breath control). Pre-workout I do kapala-bhati breathing (bellows breath) to pull in additional oxygen into the body. Post-workout I do nadi-shodhana (alternate nostril breathing) while sitting, which calms the nerves and results in a measurable drop in blood pressure.
thank you for your interest in HL Clips science!
I end the workout with 1 dextrose tablet for a significant spike in insuline (which is known to be extremely hyperthorphic), then 15 minutes after I take a whey shake of about 25g proteine, followed 30 minutes after by a caseine based proteine source.
This gives 2 significant spikes in muscle proteine synthesis and hyperthorphy, followed by longer term (12h+) elevated proteine synthesis.
Any other meals then go forward as follows.
Generally speaking my recovery time is 24-36h.
The slower pace music post workout that is simething very interesting to learn that naturally one can lean to, now we have the data for it, the beeathing post workout is a very very old school in martial arts, nit a session would be finished if 5 min laying down eyes closed slow breathing/relaxation was not done , relaxing each part of the body consciously , which is a yogic method known as yoga nidra
I've often noticed that stretching after my run (during which I usually listen to more high paced music) is much more pleasant if I listen to some slow, chill music. Leonard Cohen seems to work very well for some reason :D
As for lying down and breathing, it's curiously close to how most Yoga sessions tend to end, which makes perfect sense.
Haha I love listening to Leonard Cohen during and after workouts. Would go well with some box breathing if I could resist singing along.
do they ever post the academic material they used to come up with these ideas? I wish to look into it.
After a hard workout I come home eat a post-workout meal and lay down for awhile. 30 minutes is all I need to get me started in a recovery.
I‘m pretty good at ending workouts, a how to start guide would be more valuable to me 🙏🏼🌚
Elevates the most basic necessity of life. Just Breathe. Be mindful, be deliberate, and have a purpose in everything you do. Use this Recovery Breathing not just for the gym, but anytime life offers you stress. Music, sauna, hell, i love me some cold air conditioning--take advantage of all your resources. Accept the stress, learn from it, grow from it, and most of all give yourself the time & space to recover from it. This is so useful; I can be more useful.
What do you think about doing 20 mjn NSDR right after training.
Me @1:35 when he mentions slow paced Music.. I'm like huh no wonder I like to lose the iPod and listen to Country Music in my Truck after I lift, always found the contrast nice.. now it makes sense.
I find that when I work out in the morning without fail I need to lay down and do some deep breathing between finishing and going to my home office to work or I'm just not the person I want to be at work (irritable, overly assertive, etc.)
Would there be any benefit to box breathing between sets?
I like to go for a walk outside after working out in the gym. Preferably a bit around nature. The gym I go to is close to a park with a river.
Ok this may have an acute effect but when looking at like 48hrs after training, will this have a real effect as opposed to not doing this and just doing normal rest, enough sleep and enough nutrition?
yeah I switch to lofi or smooth jazz as I stretch/cool down after a workout
the breath is something special
Just take the bicycle back home from the gym or lay down on the couch after running. Drink a protein shake and get in the shower. Then light up a blunt and relax 😎
Does anyone know how those breathing techniques compare to doing nothing, just closing your eyes and laying there for a period of time?
How do speed up the video agin ?
5 minute video could have been explained in 50 seconds
I do TM after my workout .
1. slow faced music
2. box breathing
done.
So if the optimal recovery should be instantly after workout, what honestly seems local, then isnt it better to workout after work? So often i hear people recommending workouts in the morning, what i personally dont like, so i may be biased.
But honestly if i workout before work i dont really recover at work x)
Stretching and foam rolling works miracles. At 50 I was stiff after workouts but when I started foam rolling it removed stiffness.
After or before the session
@@rey-op7je After.
I'll try it out but it sounds pretty crazy to me
After I complete my 2 hour workouts at the gym, I like to submerge my body in the gym hot tub for 15 minutes to relax muscles and joints. Then I hit the freezing cold gym showers. I find it to be both invigorating and healing for my body.
I do the same, feels so good!!
It's well established that cold exposure blunts the recovery processes after a resistance training. Stick with just the heat!
@@nicwalshy appreciate your feedback thanks
Take a cold shower indeed benefit to your recovery processes and relieve your nervous stress.However the cold will flaw the inflammatory of your muscle which is good for your muscle development after a resisting workout.
I mean,it's not good for make your muscle bigger but it can make your recovery sooner.
I have used Wm Hoff 11 min controlled breathing for beginners
Just wanted to add the same myself 😊
WimHof’s techniques are great after a workout ❤
Actually great before a work out. Wim goes into how his breathing techniques increase endurance
@@andrewcarlson2178 I am going to try this before and again after, see what happens. BTW, I am 66 and after my workouts I do the breathing and feel much younger and feel like my body is getting stronger and healthier. Great feeling, bottom line, hope to have a better quality of life going into my older years with no aches or pains (so far so good)!
Listening to slow music. Doing deep breathing sessions. Seems like what he is saying focus on relaxation. What it sounds like is immediately after working out tap into your parasympathetic nervous system. Make sense.
so in a word, relax (you dont say)
🎯 Key Takeaways for quick navigation:
🏋️♂️ Start post-workout recovery immediately for optimal results, emphasizing a sharp recovery after a high peak of stress.
🎶 Slow-paced music aids recovery, while fast-paced music may hinder it.
🌬️ Down-regulation breathing, like box breathing, for 3 to 10 minutes after a workout accelerates the recovery process.
🚿 Relaxation breathing in the shower for three minutes post-workout can also enhance recovery.
❤️ Five minutes of box breathing or cyclic sighing significantly decreases resting heart rate and reduces overall stress.
🫁 Extended exhales during breathing exercises produce a calming response and reduce stress.
🧘♂️ Breathing exercises, especially box breathing, shift the nervous system away from stress and towards alertness.
🤔 Results show that box breathing and cyclic sighing have more significant stress-reducing effects compared to five minutes of meditation.
Made with HARPA AI
Obvs the 5 beers I had after a weights + HITT session isn’t recommended!
So essentially… savasana??
Savasana 😊
Basicallly what he is saying is get into a float tank Post recover
1. listening to slow-paced music
2. box breathing in a quiet and dark environment
4:07. Cyclic sighing
4:50
Strongest and biggest I was end of workout was big dinner full of meat and whiskey in the pub.
It took him 4 minutes to tell me after your workout, while you’re in the shower. Focus breathing for 3 minutes should enhance your recovery. Done
Workout hard. Down protein shake, chill
Definitely watch at 1.5x speed
2x even better man
💀
Ya'll just got that TikTok-conditioned attention span
I’m just after workout. I’ll stick to 1x 🙂
Haha thank you😂🙌🏻
Is cooldown a myth?
Stretching for the cooldown, hot shower, 8oz water w/ electrolyte packet, meal, protein shake and SLEEP.
The term box breathing is pretty funny, but helpful. You might want a credit this, as a yogic pranayama technique, which is what it is, , instead of pretending you made it up or discovered it in a lab.
With a beer 🍺
I love how this is just yoga. corpse pose at the end. for 10 mins minimum. but personally I don't like box breathing. you can do the sharp inhales that Huberman always talks about, forcing calm outward sighs and dumping CO2 but box breathing FORCES your system down instead of letting it regulate itself. You'll lower your heart rate faster in the short term but other mechanisms aren't given the chance to function.
1:34 actions
hey how about sleep?
Beta blockers post workout are great for down regulating
This breathing and music is supposed to help muscle gains? Crazy.
Dab shatter after your workout and drink your protein shake 💪🏻😶🌫️💪🏻
In a nutshell breathing is important
TL;DR Breathe after your workout
Wouldn't holding your breath after exhaling activate your sympathetic system thus going against relaxation/recovery?
At least when I do, I feel this quick "panic" feeling and my heart races...
I’m not trying to take anything away from science and the advancements we have made, but at what point do we see these gains even if they are in double digit percentile gains… At what point do we consider them negligible, if a child ability to punch who is increase by 38% if they trained over the course of three months… At the end of the day it’s a child punching, so what affect are we talking… I am not discrediting any of the information I’m just simply saying are these benefits truly markers of substantial gains or do the numbers just sound good?
1. Start immediately - this is strongly suggested.
2. We need a sharp recovery to recover from a sharp increase in adrenaline etc.
The irony is that Huberman would get better recovery if he'd finally expel all that hot air he's full of.
“Science based” lifters get the absolute worth results.
Can you link the research paper on that?
Just take a nap in the gym
Does look like he works out much
Just listen to Offsprings time to relax and you will get the same advice in 26 seconds
How to overthink life 101
if you don’t get it you’ll never get it son
666 on Dr. Galpin's sleeve
Summary: breathe
W
Horse raddish, the best way to recover is sleeeeeeep!
Dr. Galpin sounds like Ben Shapiro at 1.5 x speed
Do a workout, then slowly breath to recover. That’s all this is.
Not exactly mindblowing
Did they ever release the documents that summarize all the different protocols he words vomited at us?
Lol. I think the internet is out of content.
This guy is a politician
Two quacks
The guest talks like Huberman...
Hube
Sauna beats all these tricks and gimmicks
supplements*
Sauna is stress inducing and does not increase recovery. It furthers stress which is fine, has its benefits but that is not more important that sympathetic nervous system control via breath. There’s a reason UFC fighters higher breathing coaches to recover between rounds. Stop being such a know it all
@@BrendanTietzit’s spelled Hire* not higher