20 Minute Recovery Walk



Prior to beginning method complete:

  1. Perform your prescribed individualized Vestibular Activation Reset (VAR)


In order to complete protocol:

  1. Walk for 20 minutes
  2. Can be completed at any time, however most beneficial times are:
    • Upon rising during fasted state
    • In evening after last meal of the day
      • Barefoot if possible
      • Sync with sunset if possible
  3. Low intensity
  4. Do not exceed 70% HR max during entire session
    • Suggested taped mouth
    • Nasal breathing only


Suggested frequency of recovery method:

  1. No limit


Methods that can be completed prior:

  1. Reflexive Performance Reset Pre-Recovery
  2. Listening to Oms
  3. Listening to Binaural Tones


After completing protocol; here are some complementary methods:

  1. Sauna Protocol
  2. NormaTec Recovery System