Breathing and unwinding: cooling down after effort

We tend to stop dead on the last rep, but the cool-down has its place. Slowing down gradually helps your body ease back to a resting state. It's the moment to savour what you've just done.

Breathe slowly and deeply

After effort, a few slow breaths help your heart rate come down. Inhale through the nose, exhale slowly through the mouth, without forcing. This little ritual calms body and mind at once.

Finish with light stretches

Gentle stretches on the muscles you've worked round off the session nicely. Stay in comfort, never in pain. This moment leaves a pleasant feeling that makes you want to come back.

The cool-down is also a moment to notice how you feel. If you're breathless for a long time or your heart stays racing, rest and, if worried, see a doctor. Caring for the end of a session is caring for yourself.