Looking to level up your recovery?
The recovery game has changed. Pre-macro stacks and protein shakes just aren’t enough to cut it anymore. The wellness industry has expanded with actual scientific practices that have real benefits.
And guess what?
You can do most of them from home.
Let’s dive in…
With endless options on how to recover better between workouts, it’s easy to get lost in the weeds. Breathwork helps manage stress hormone levels. Heat therapy encourages blood flow. Mobility work keeps the body loose. All of these practices work together to make your recovery sessions more effective.
Inside you’ll learn:
- Why you should take recovery more seriously than training
- How breathwork can supercharge your recovery
- How to use portable infrared saunas for heat therapy
- How to build your recovery stack
- Creating an easy daily routine you can actually stick to
Why You Should Take Recovery More Seriously Than Training
Would you pay for recovery if you had the chance?
A recent wellness survey found that sauna and steam therapies were the number one recovery practice people wanted to try in 2025. A massive 69.1% of people chose sauna-related benefits over other options.
You read that correctly. Saunas were the number one recovery method.
This is huge because nearly half of the population said saunas weren’t accessible where they live.
Something is happening in the wellness world.
More and more people understand just how important recovery is after workouts and stressful days. Without allowing the body to heal from the inside out, all those gains go straight out the window.
Combining practices like breathwork with home saunabox heat therapy using portable infrared saunas helps the body recover faster and more effectively.
Enter breathwork exercises.
Deep breathing helps your body switch out of stress hormones while at the same time boosting circulation and energy production. Throw in some mobility work and your body has everything it needs to recover on command.
Add up all of those tiny recovery wins and you get…
Better workouts.
Larger gains.
Improved health.
A happier you.
How Breathwork Can Supercharge Your Recovery
This one costs absolutely nothing.
Follow these breathwork exercises daily and watch your body transform from the inside out. Deep breathing has been used for centuries as a natural medicine for stress, anxiety, and trauma.
Science now supports what traditional healers have known for centuries.
A meta-analysis published in Scientific Reports examined breathwork and its effects on the body. Using data from over 9,000 participants, scientists concluded that voluntary control of breathing can help reduce stress, anxiety, and depression.
In other words… making yourself take deep breaths actually works.
Here are three breathwork exercises you can do daily:
Box breathing:
Inhale for 4 seconds → Hold for 4 seconds → Exhale for 4 seconds → Hold again for 4 seconds.
Repeat until you’ve completed at least one minute of box breathing.
Cyclic sighing:
Take two normal inhales through your nose then exhale slowly through your mouth.
Diaphragmatic breathing:
Popular breathing exercise that helps you take deep breaths into your belly.
Do each of these exercises for at least 5 minutes after every workout.
How to Use Portable Infrared Saunas for Heat Therapy
The world’s first portable sauna.
The Saunabox revolutionized sauna therapy with an infrared heating unit that’s completely portable. Unlike traditional saunas that require installation and a room of their own, the Saunabox climbs right onto your closet shelf so you can reap the benefits anytime.
Here’s the best part…
Regular saunas heat up the air around you. Infrared heat passes through the air and into your skin using radiation.
Think about walking outside on a sunny day versus stepping into the shade. When you’re in the sun, you heat up from the infrared rays of light shining down on you.
Low-level sources of infrared heat can provide similar benefits.
Research shows just how your body responds to an infrared sauna session:
Your heart rate increases.
Your body temperature rises.
Blood flow improves throughout the entire body.
The body begins to sweat.
Muscle tension reduces.
So what does this mean for recovery?
Improved circulation and faster muscle relaxation are two of the biggest benefits to sweat sessions in an infrared sauna. But that’s just scratching the surface of how heat therapy can revolutionize your recovery stack.
Here are a few more benefits:
- Muscle soreness reduces
- Stress melts away
- Sleep quality improves
- Energy levels are restored
- Natural detoxification processes are enhanced
Anywhere from 15-30 minutes at 120-140 degrees Fahrenheit is ideal. Start at 120 for 15 minutes and work your way up as you get used to your new sauna.
How To Build Your Recovery Stack
Ready to pull everything together?
Your recovery stack doesn’t have to be complicated. In fact, less is more when it comes to introducing your body to a new routine.
Here’s a sample framework you can adjust to your liking.
First, breathwork.
If you only do one “recovery workout”, make it breathing. Nothing beats a simple breathing exercise to kickstart your parasympathetic nervous system and improve circulation.
But wait… there’s more!
Heat therapy is your next step.
After a workout or on your rest day, hop into your trusty infrared sauna for 15-30 minutes of heat therapy. Not only will you sweat out the majority of toxins clogging up your system, but you’ll also reduce muscle soreness and improve circulation.
Mobility work is fairly self-explanatory.
Full range-of-motion exercises like stretching and foam rolling keep your body loose on days you’re not working out. Think of mobility work as a “fill-in-the-blanks” recovery practice that guarantees you’ll never feel stiff or tired.
Then sleep comes into play.
Sleep is magical. It’s the secret ingredient you didn’t know you were missing from your recovery routine. By stacking breathwork, heat therapy, and mobility work you’re setting the body up for a great night’s rest. And that’s when the hard work is done.
Sleep is recovery.
Don’t add new practices to your routine until you’ve built a level of consistency. Over time you’ll naturally start to introduce new habits just because they feel good.
Creating An Easy Daily Routine You’ll Actually Follow
Always struggled to find the motivation to recover?
You’re not alone.
But that’s no excuse not to try. Here’s an easy routine that will fit into anyone’s schedule.
Morning: (5 minutes)
Wake up and grab 5 minutes to sit in silence and focus on your breathing. Diaphragmatic breathing is ideal to start your day off right.
Post Workout: (15-20 minutes)
Follow up your workout with another round of breathwork. After breathwork, take 10 minutes to stretch it out. Feeling extra sore? Drop down for a 20 minute sauna session.
Evening: (20-30 minutes)
This is your chance to really crush your recovery goals. Spend 20-30 minutes in the sauna followed by mobility work. Aim to hold each stretch for at least 30 seconds. Finish off with another 5 minutes of box breathing before bed.
Consistency beats intensity every time. Short daily habits build better results over the long haul than trying to do it all in one sitting.
Bringing It All Home
There you have it.
Implement these 4 recovery strategies and watch your wellness game reach new heights.
Breathwork → Sauna → Mobility → Sleep.
Create habits within each category and build a routine that makes you feel unstoppable.
Your body wants to recover.
It’s your job to give it the tools needed to do so.
Now it’s your turn.
What else will you add to your recovery stack?