For the final “bonus day” of our free 5-Day challenge, we’re releasing something a little different: a guided relaxation meditation.

So many of us use exercise as a coping mechanism for stress reduction, which is amazing! The levels of stress hormones in our bodies from a workout are actually good; we know that this exercise helps us to adapt and be resilient. However, it is when we have high levels of stress hormones for long periods of time without intentionally incorporating relaxation into our lives that the cumulative stress of life and exercise can take its toll. Therefore, pairing our training programs with mindfulness meditation (and other relaxation/recovery techniques) can help to elicit this relaxation response and more effectively recover from our workouts. Try out this mindfulness meditation to round out your exercise regimen.

Mindfulness and relaxation

Mindfulness and relaxation are not necessarily one in the same, though these terms are often used interchangeably. Both are mind-body practices that promote improvements in physical and mental health, but not all mindfulness exercises elicit the relaxation response (Luberto et al., 2020). In fact, some types of meditation like loving-kindness and thought-based meditations are associated with increases in heart rate and perceived amounts of effort. Particular types of mindfulness, namely breathing-focused mindfulness meditation, are linked to significant relaxation and stress-reduction (Lumma et al., 2015). 

One study found that when mindfulness is paired with exercise, participants saw significant benefits toward their anxiety, depression, stress, sleep, and emotions. These effects lasted for a while and, in some cases, continued to get even better over time (deBruin et al., 2017). So, we know that mindfulness meditation is capable of eliciting a relaxation response that may help to alleviate many mental health concerns. 

Benefits of mindfulness for recovery

Many people go about their days and weeks at full speed and workouts become a welcome reprieve from our busy lives. However, if we don’t take time to slow down except for at night to sleep, then we don’t do our bodies and minds justice in terms of recovery. Therefore, intentionally incorporating relaxation strategies into our lives, alongside our exercise, will help us to recover more effectively from both our workouts and our busy lives. 

One study examined the impact of mindfulness meditation on reactivity to and recovery from exercise amongst runners. They found that those who engaged in the meditation experienced a decrease in blood lactate concentration compared to those who did not meditate, indicating the meditation made them less reactive to the stress of their workout (Solberg et al., 2000). Another study examined the impact of mindfulness meditation on recovery for elite volleyball players. They found that — compared to a control group that listened to music — those in the mindfulness group experienced greater mental recovery from their workouts (Coimbra et al., 2021). In sum, mindfulness meditation may help us to not experience as much stress from our workouts and also to recover more effectively afterward. 

Today’s practice

Therefore, today’s practice is going to be a mindfulness meditation with a focus on the breath. The goal for this meditation is to elicit that relaxation response and help you to recover more effectively from your workouts. We will start out with thinking about relaxation and recovery while getting into the right mindset to do approximately 10 minutes of breathing awareness work. 

I recommend this meditation to be completed once or twice a week alongside your workouts, though it certainly wouldn’t hurt to do it more often than that! Give it a try and let me know how you feel afterward — both mentally and physically!