The Nervous System Recovery Protocol

Product Description

Every physical recovery practice that works — cold exposure, sauna, breathwork, sleep, yoga — works primarily through the nervous system. Guide 4 provides the complete mechanistic and practical framework for each.

The Nervous System Recovery Protocol covers: parasympathetic physiology and the vagal brake; what builds vagal tone (the evidence hierarchy); cold exposure neuroscience (TRPM8 receptors; 200–300% noradrenaline elevation; post-cold parasympathetic rebound); cold protocols by goal (catecholamine priming; endurance recovery; HPA restoration); the cold-resistance training timing rule (no CWI within 4 hours of resistance training); sauna science (HSP70/27/90; the Laukkanen cohort data; cardiovascular adaptation; GH elevation 2–16×; BDNF and dementia prevention); breathwork physiology (RSA; CO2 tolerance; BOLT score; Wim Hof Method; resonance frequency; physiological sigh; box breathing); sleep architecture (SWS; REM; the cortisol-sleep bidirectional cycle; sleep hygiene protocol); and nutrition for nervous system recovery (macronutrients; key micronutrients; the gut-vagal axis connection).

The 12-week Nervous System Recovery Protocol integrates all five pillars into a structured daily programme with HRV gating and stage-specific modifications.

Guide 4 of 5 in the Stress and Recovery Series.