Protocol
Post-Exercise Downregulation Protocol
Curated from
Andy GalpinAfter a high-sympathetic-drive session, intentionally downregulate the nervous system to balance autonomic tone and accelerate adaptations.
Assembled by Cited from Andy Galpin's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
2-
In a protocol
After high-intensity training, lie down in dark and quiet for 2–7 minutes of breathwork to consciously downregulate; can use box breathing or extended exhale (4s in/8s out).
“two to seven minutes of just quiet dark
TT▶ 50:30Dosage2–7 minutes, dark/quiet, optional 4s inhale/8s exhaleCertaintyexplicitrecommendation2–7 minutes lying in dark/quiet, optional box breathing or 4s inhale/8s exhale -
In a protocol
Slow restorative yoga sessions (~60 min) used as evening downregulation post-skiing.
“slow restorative yoga was fantastic for down regulation
TT▶ 4:42:50Dosage~60 minutes evening sessionCaveatsKeep ≤60–90 min to avoid stimulationCertaintypersonal onlypersonal useEvening restorative yoga or yoga nidra (~60 min) to extend downregulation