Jiu jitsu is an intense sport. It takes a while after a training session to get back into relaxation mode. A question we often receive is:<\/p>\n
\u201cHow can I relax after a heavy training session?\u201d<\/p>\n
Here are 5 tips that can help you:<\/p>\n
Focus on your breathing after training. Find a spot for yourself and focus on your breathing for 5 minutes. There are various techniques for this, but box breathing<\/strong> (4s in, 4s hold, 4s out, 4s hold, repeat) and 7s in, 7s out are both good methods. You can \u2018read \u2019Breathe\u2019<\/em> by James Nestor if you want to learn more about this.<\/p>\n You can combine breathing with some stretches. This not only makes you more flexible (and thus harder to pass), but also helps you relax.<\/p>\n Then a step back in time: make sure you don\u2019t take caffeine too late. It\u2019s tempting to have a coffee just before training, but that\u2019s not very beneficial for your sleep. We recommend not taking caffeine after 2:00 PM<\/strong> It might be a bit harder to get started, but once you\u2019re warmed up, you won\u2019t notice that you haven\u2019t had coffee.<\/p>\n When you get home after training, it\u2019s easy to start doomscrolling on TikTok or putting on a series (B&B Vol Liefde seems to be very popular with our coaches and members). A better idea is to grab a book. Less bright lights, fewer constant stimuli, and you might even learn something.<\/p>\n Following up on that: don\u2019t take your phone to your bedroom. Leave it charging in your living room, or at least out of your reach. Phones constantly provide new stimuli, making them a major enemy of getting sleepy. Read your book, and you\u2019ll notice that your eyes will get heavy soon enough.<\/p>","protected":false},"excerpt":{"rendered":" 5 tips voor rust na de training Jiu jitsu is een intense sport. Het duurt na een training dan ook even voor je weer in rustmodus komt. Een vraag die we dan ook regelmatig krijgen is: “Hoe kan ik na zware training tot rust komen?” Hier 5 tips die je kunnen helpen: 1. Ademhaling Focus […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9076","post","type-post","status-publish","format-standard","hentry","category-nieuwsbrief"],"acf":[],"yoast_head":"\n2. Stretching<\/h2>\n
3. Caffeine<\/h2>\n
4. Read a book<\/h2>\n
5. No phone in the bedroom<\/h2>\n