Slow Walk with Nose Breathing
Demo video coming soon
How to Do It
Walk slowly and easily for the prescribed duration, breathing only through the nose — slow, deep, controlled inhales and exhales. Keep the pace gentle and the body relaxed, letting the heart rate gradually come down. Focus on the calm, rhythmic nasal breathing throughout the walk.
Why It Works
A slow walk with nasal breathing promotes parasympathetic (“rest and digest”) activation, helping downregulate the nervous system after training, lower the heart rate, and begin recovery; nasal breathing encourages slower, fuller breaths that aid relaxation and recovery.
Hockey Transfer
Supports recovery between sessions and downregulation after intense work — restoring the calm state that aids adaptation and readiness; the recovery focus, rather than performance, helps the body bounce back for the next training or game.
Coaching Cues
- "Slow, easy pace"
- "breathe only through the nose"
- "relax and let the heart rate drop"
Common Mistakes
Walking too briskly; mouth breathing; rushing; staying tense
Progression / Regression
longer duration or add breath-hold practice
shorter duration
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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