Student athletes can do less to recover more...and 3 quick, free and highly effective strategies to try with them.

A quick 3 minute read today.

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In the pursuit of peak athletic performance, it’s easy to get caught up in FOMO and lock young athletes into a lifestyle of ‘do, do, do.’?

But when this happens, recovery, which plays a pivotal role in maintaining physical and mental well-being gets pushed to the back burner.

In our work with student athletes, we see again and again the value of flipping this high stress sport lifestyle on its head and helping them to practice doing less so they can recover more.?

While there are numerous high-tech recovery tools available, there are also extremely simple and effective methods that are free, quick, and require no special equipment. Really they only thing they require is a bit of practice.?

Here are three such recovery tools that athletes can integrate into their routines effortlessly:

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Morning Sunlight Exposure

One of the simplest yet highly effective recovery tools for athletes is exposure to morning sunlight.

Sunlight exposure in the early hours helps regulate circadian rhythms and boosts vitamin D production which is crucial for bone health and immune function.? This exposure to natural light upon waking also enhances mood and energy levels throughout the day.??

If all of these benefits weren’t enough to sell you on sunlight in the morning, this next one surely will.?

One of the most critical pieces of athletic recovery is sleep and many athletes struggle to get enough of it. However, sunlight exposure early in the morning can enhance sleep quality by reinforcing the body's natural sleep-wake cycle. Getting into the early morning sun is like setting an alarm for your body’s readiness for sleep in the evening. You’ll sleep easier, longer.?

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This natural and cost-free method requires only a few minutes of intentional exposure each morning, making it an accessible tool for athletes (and individuals) at any level.

If you want to supercharge this recovery process, go sit or walk in the grass, dirt or sand while getting early morning sunlight on your skin.?

It turns out that one of our most powerful health allies is our natural environment. When you consider how much time many athletes spend indoors in artificial light, it is worth ensuring they know how to balance this out.?

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Double Inhale Breath and Sigh

This simple, easy breathing exercise is perfect for athletes. It can be done literally in a moment, requires no equipment and is a powerful way to help recover from both longer term and short term stress.?

The real trick is that young athletes need to experience how this feels and implement it in their days. Because breathwork can seem kind of fluffy, It may take them a while to buy in and they will definitely need some coaching in order to make this a habit. It is however, absolutely worth the short amount of time they require to practice and develop this habit.?

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One effective technique is the double inhale breath and sigh. This involves taking two deep inhalations through the nose, followed by a slow exhale which is accompanied by a sigh through the mouth.?

1. Breath number one should almost fill the lungs.?
2. Breath number two should just top up the lungs.?
3. These are followed by a slow audible exhale/sigh through the mouth.?

This method helps to release tension in the body and promote relaxation, making it ideal for athletes recovering from intense workouts, competitions and other stresses and pressures they may experience in their day. The rhythmic nature of this breathing exercise also aids in calming the mind and reducing stress levels, contributing to overall recovery and readiness for the next training session.

Experimenting with breathing exercises and mindful activities is a great way to break up drills or change the energy at a practice, while at the same time helping young athletes develop supportive recovery strategies for life.?

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Intentional Stillness with Eyes Closed

Another valuable recovery tool that costs nothing and requires no equipment is intentional stillness with eyes closed.?

The reality is that In today’s age of cell phones and regular simulation and distraction, stillness can feel VERY foreign to young athletes.?

Much like anything that feels uncomfortable, we have to practice in order to create change.?

Athletes can practice this by finding a quiet space, sitting or lying down comfortably, and simply closing their eyes. While over time, this may become a more mindful or meditative practice, really the goal is simply to be still with the eyes closed but to allow the mind to do its thing.?

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This resulting state is one that is much similar to REM sleep where many of our dreams tend to be very emotional and detailed. It's during this time that we tend to come up with our most original ideas. It’s also a time when the brain solidifies much of its learning from the day before.??

This practice also helps young athletes to tune into their body's signals promoting greater self awareness and aiding in relaxation.?

Combined with slow, deliberate breathing, intentional stillness can facilitate mental clarity and emotional balance, essential for optimal athletic performance.

When it comes to athletic performance and providing young athletes with tools they can use for the rest of their lives, these strategies are invaluable assets to athletes seeking effective and accessible methods to enhance their recovery process.?

By incorporating these practices into their daily routines, athletes can support their physical and mental well-being without the need for costly equipment or extensive time commitments. Embracing these natural strategies not only aids in recovery but also contributes to overall health and performance longevity in athletic endeavors.

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When you are ready, there are a few ways that I help student athletes perform their best.

• Young athletes aren't getting any education about food so if you are looking to empower your child or your team of young athletes, let us help.
• Depending on the size of your organization, you may qualify for a complimentary nutrition seminar. Email Diane to find out if you could get your athletes started with nutrition for FREE. [email protected]
• The Coaches' Easy Nutrition Playbook is an ever growing collection of my best information, activities and resources that I have used successfully with thousands of student athletes and that coaches can use to support their own athletes' learning and practice of nutrition.
• Looking for a way to help your student athletes with nutrition, but just not sure what that looks like? We help sport academies and clubs integrate nutritional support seamlessly and cost effectively into their programming. Ask me how.

Until next week.

~ Diane