Sleep, breath and recovery: the quiet side of fitness

Training is the signal; recovery is where the body adapts. Without it, motivation and results fade.

Three habits

• Sleep: a regular bedtime and a dark, cool room.
• Breath: five minutes of slow breathing after training or before sleep.
• Easy days: gentle yoga, stretching or a walk between hard sessions.

Listen to your energy. A lighter day today often means a better workout tomorrow.