🧊 The 3 Most Underrated Recovery Tools You’re Probably Ignoring

Written By Boris Tatar

Most people train hard, but recover on autopilot.

They hit the gym with intent… then collapse into their phones, forget to hydrate, and call it a day.

But here’s the truth:

You don’t get stronger during training. You get stronger during recovery.

And if you’re not recovering well, you’re not adapting, you’re just surviving the stress.

Let’s fix that.

Here are 3 simple but powerful recovery tools that can elevate your performance, reduce injury risk, and help you actually feel good between sessions.


1. Nasal Breathing After Training

Yes, something as basic as breathing.

After intense sessions (especially Hyrox-style efforts), your nervous system is jacked. One of the best ways to signal “it’s safe to recover” is nasal-only breathing during cooldown or post-workout walks.

Why it works:

  • Activates the parasympathetic nervous system (rest & digest)

  • Improves COâ‚‚ tolerance = better endurance over time

  • Reduces post-workout cortisol spikes


How to apply:

Try a 5–8 minute nasal-breath-only walk after training.

No phone. No distractions. Just let the system downregulate.

2. Magnesium Glycinate (Not the One You’re Probably Taking)

Magnesium is essential for muscle relaxation, sleep, and nervous system balance, but not all forms work equally.

Magnesium oxide (what’s in most cheap multivitamins) has poor absorption.

Glycinate, on the other hand, is highly bioavailable and supports calm, deep sleep, without digestive side effects.

Why it matters for recovery:

  • Enhances deep sleep cycles (critical for tissue repair & hormone regulation)

  • Supports muscle relaxation and cramp prevention

  • Helps reduce nervous system “overload” after intense sessions or travel

My go-to:

400–600mg of magnesium glycinate ~1 hour before bed.

(Clients consistently report better sleep in < 3 nights.)

3. Contrast Therapy (Cold Plunge + Heat)

Yes, it’s trending. But done correctly, it’s far from a gimmick.

Alternating cold exposure and heat (sauna or hot shower) creates a powerful vascular workout expanding and contracting blood vessels, flushing inflammation, and resetting your nervous system.

Why it’s underrated:

  • Accelerates recovery between training days

  • Sharpens mental focus and emotional resilience

  • Supports cardiovascular health and mood regulation

Protocol:

Try 2–3 rounds of:

  • 1–2 minutes in cold plunge or cold shower

  • 5–10 minutes in sauna or hot bath

Note: Use heat post-training, and cold away from strength sessions (to not blunt adaptation).


Final Thoughts

You don’t need to stack every new supplement or hack.

Start simple. Be consistent.



→ Nasal breathing calms your system.

→ Magnesium glycinate helps you sleep deeper.

→ Contrast therapy brings your recovery full circle.

These tools aren’t magic, but they work when built into a lifestyle.

Want a Personalized Recovery Protocol?

I create custom stacks for clients that blend mobility, breathwork, supplementation, and nervous system resets, so you can train harder, recover smarter, and live better.


Boris Tatar