Cool down exercises are just as important as your warmup.

Here, top trainers share their favorite ways to power down after a tough workout.

Imendorphin-fueled,hungry, and ready for some post-cardio R&R.

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you’re gonna wanna downgradeespecially if youre coming fromhigh-intensityor a strenuous workout, says Howell.

Your heart rate keeps going, your sight is very acute, your hearing is very acuteall this stuff.

You kick into survival mode.

Two young women practicing ballet with a teacher in the dance hall.

trainer and owner of Dean CrossFit

That mode isnt very sustainable or healthy to remain in, he adds.

you gotta downgradeespecially if youre coming from high-intensity or a strenuous workout.

(This usually takes about five minutes.)

Woman doing hip exercises

Apart from your ticket, your muscles also really, really want you to take it slow.

I know, I know: The whole process of actually doing the damn thing sounds boring.

Or, just pop a squat and stretch.

Cropped image of woman doing lunge yoga pose

Below, learn all the cool down exercises you oughta top off your workout.

Sit down and breathe for a minute

Every cool down begins the same way for Howell and his clients.

They sit down and focus on their breath.

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

trainer and owner of Dean CrossFit

Be very aware of transitioning from mouth breathing to nose breathing, he says.

Taking a more relaxed approach to your breathing dials downyour cortisol levels, blood pressure, and adrenaline.

By actively trying to slow your breathing down, you flick those switches off, continues the trainer.

Woman doing arm exercise without weights while sitting on mat at home.

Cat-cow

Chances are youve met the classic cat-cow in a yoga class at least once.

How to do it:

3.

This stretch is great for anyone who has a tight back and hips.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles

Thread the needle

For the sake of your shoulder, thread the needle cant be beaten.

The standing wall stretch will feel like a huge sigh of relief from below-knee tightness.

This exercise is great for stretching the calves.

Oragami stretch/Cat pulling its tail

I met theorigami stretchin May and, believe me, its a good one.

Its honestly a heaven-sent pose to access and unlock a lot in one shape.

This will open your quadriceps and upper thighs.

Legs up the wall

Legs up the wall is the best, period.

This stretch is great for decompressing and stretching the back of your legs.

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