20 Minute Recovery Walk

FROM THE TRIPHASIC RECOVERY MANUAL

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