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Breathing Reset Wind-Down

After training, gentle holds and slow breathing help your body switch into recovery. Pairs with good sleep.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

Set up

Hold 3 gentle stretches (hips, hamstrings, chest) for 30 seconds each.

Core: 2. Calm.

Ages
13 and up
Time
8 min
Players
Just you
Space
Small room
Bring
Mat
Level · skill
Advanced · Flexibility

The steps

How it works

  1. Hold 3 gentle stretches (hips, hamstrings, chest) for 30 seconds each.
  2. Lie on your back with legs up a wall.
  3. Breathe in for 4 counts and out for 6, for 2 minutes.
  4. Drink water and plan a good night of sleep.

Coaching point

Slow breath out.

Safety: Move into a gentle stretch, never pain. Never bounce, and never let anyone push you deeper.

Make it fun

Play it, don't drill it

Game version

Breathing buddies: breathe in time with a partner and tell each other one good thing from today.

Challenge

Pick a time: Less (1 minute), Core (2), More (3). Calm.

Story

You are floating on a calm lake.

My best

Beat your own count

Calm. Only your own number counts: today against last time.

Practice makes progress

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