Full contents · 220 pages

Recover Deep

Breathwork, sleep and stress relief for people who train hard

Training is the stress. This is the recovery. Ninety guided breathwork and mobility sessions, a readiness self-score you can run in sixty seconds, and a sleep protocol that survives shift work, newborns and travel.

Every section, in order

9 sections across 220 pages. Nothing is held back — this is the same table of contents printed inside the book.

1. 01Stress isn't the enemyLoad, recovery and why the balance is the whole game.p. 16
2. 02Score your readinessThe sixty-second check-in and what to do with each result.p. 18
3. 03The breathing libraryEight techniques, scripted breath by breath.p. 40
4. 04Mobility that actually recoversFlows for hips, shoulders, spine and post-session.p. 44
5. 05Sleep as a protocolWind-down, light, caffeine timing and the 3am problem.p. 34
6. 0690 sessionsThe full session library, indexed by time and state.p. 56
7. 07Cold, heat and contrastHow and when to use temperature as a recovery tool.p. 8
8. 08Fuel, water and the boring basicsThe simple inputs recovery still depends on.p. 6
9. 09Trackers, benchmarks and real-life loadA thirty-day start, twelve-week tracker and guidance for demanding seasons.p. 28