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After Training · Day 1

Downshift

Slow the breath and let your heart rate come down after training.

VoiceAI voices

Spinn Originals play softly under the voice and step back while it speaks. If a workout is playing its soundtrack, that carries on instead.

Read the words
  1. Good work. Take five minutes to come down from your session.
  2. Lie down if you can, or sit somewhere comfortable. Standing is fine too. Eyes open or closed.
  3. Your breathing may still be fast. That is fine. Let it be what it is for now.
  4. Notice your heartbeat. You might feel it in your chest, your neck or your hands.
  5. Now start to lengthen the breath out. Breathe in through your nose, and let the out breath be a little slower.
  6. In through the nose.
  7. And a slow breath out.
  8. Again. In.
  9. And slowly out.
  10. Keep going at your own pace, letting each breath out take a little longer than the breath in.
  11. If longer breaths feel like a strain, just breathe normally. That is always fine.
  12. Notice your heartbeat again. No need to change it. Just watch it, whatever it is doing.
  13. Let your shoulders drop. Let your jaw soften. Let your hands go loose.
  14. Keep breathing slowly, with a long, easy breath out.
  15. If your mind replays the workout, let it. Then come back to the breath.
  16. Notice the ground under you, holding your weight.
  17. Let the breath go back to its own rhythm now.
  18. Take one more full breath in.
  19. And let it go.
  20. Open your eyes if they were closed. Get up slowly when you are ready. That is the session done.