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Recovery Protocol

CNS Recovery

Parasympathetic activation and breathwork to restore central nervous system balance.

CNS Recovery — athlete breathing through a calm guided recovery session

Protocol badges

~20 min · 4 blocks
  • Beginner · Difficulty — Low intensity and a readiness requirement under 55%. Safe to run on a tired day or as your first session in a protocol.
  • Under 25 min · Time — Estimated 25 minutes or less end to end, including warm-up and downshift blocks.
  • 4 blocks or fewer · Protocol — A short block list, so it is easy to finish in one sitting and log complete instead of partial.
More Recovery
Parasympathetic resetSleep qualityHRV rebound

Coach cueLonger exhales than inhales — that is what flips you parasympathetic.

Gear needed · Mat · Foam roller

Device onlySign in to sync progress and resume on any device

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Recovery · Beginner

CNS Recovery

Parasympathetic activation and breathwork to restore central nervous system balance.

20 min · 4 blocks · Readiness 40%

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https://digitals.engineering/programs/cns-recovery

Suitability

Ready to run — your readiness 88 clears the 40+ threshold.

Match

Adds this protocol to tomorrow on your weekly calendar and sets a 7:30 reminder with a 15-min lead.

What you'll do today

0/4 done

4 blocks · 20 min total · ~24:00 timed work/rest

Equipment checklist

Untick anything you don't have and we'll suggest a stand-in.

All gear available — run it as written

0%

0 of 4 blocks logged

Standby
Auto-advanceWork rolls into rest, then the next block starts itself.
Transition alertsCue fires the moment work or rest switches.
Customize alert volume & haptics
Work alertFires when a work interval begins.
Rest alertFires when rest starts.
Completion alertFires when the session is done.
Up next · block 1 of 4Box Breathing5 min · target Vagal Tone5:00work · rest 1:00

Interval scaling · As prescribed

Work · 100%

Rest · 100%

Live preview

Training preset

If you finish CNS Recovery today

Keep the same structure and chase a faster total time than 20 min, or add 1 rep per set on the first two blocks.

Why this advice · Steady pacing progresses one variable at a time after a full session.

Based on · steady pacing · Build strength, Build consistency · no injury flags

Readiness Req

40%

Intensity

Low

Duration

20 min

5:00Block timer · 5 min · Vagal Tone
6:00Block timer · 6 min · Fascia
5:00Block timer · 5 min · Circulation
4:00Block timer · 4 min · CNS
Interval history · streaks & personal bests →

Your progress

Completed

0

Day streak

0

Last run

—

No finished run logged yet — tap blocks as you train.

Schedule a reminder

Remind me

We'll ask for notification permission when you set the reminder.

Before you start

  • Access unlockedIncluded in your plan
  • Readiness 40%+Your score today is 88%
  • 20 min free4 blocks · low intensity
  • Session loggedTap start to begin logging

20 min · Low

0/4 blocks