Post-Training Parasympathetic Down-Regulation
Deliberate 5-minute disengagement at the end of a training session to kickstart recovery via parasympathetic activation. Options include NSDR, ~10 physiological sighs, or the Reveri hypnosis app.
Assembled by Cited from Andrew Huberman'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
3-
In a protocol
Use NSDR after training to engage the parasympathetic nervous system and kickstart recovery.
“non-sleep deep rest and SDR at the end of a training session
HL▶ 1:28:20DosageAt end of training sessionCertaintyexplicitrecommendationNSDR option for post-training down-regulation -
In a protocol
Double inhale through nose followed by long exhale; useful between sets or after training to engage parasympathetic system or maintain focus.
“double inhale, exhale in between sets
HL▶ 1:29:00Dosage10 sighs post-training or a few between setsCertaintyexplicitrecommendation10 physiological sighs option -
In a protocol
Use Reveri hypnosis app to access deep rest states and reduce post-training inflammation.
“hypnosis app that we've talked about before, reveree
HL▶ 1:34:10CertaintyexplicitrecommendationReveri hypnosis app option