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What Are Sleep & Recovery Protocols?

Sleep & Recovery protocols are designed to help your body fully relax, recover, and prepare for deep, restorative rest.

These are best used:

  • At night before bed to wind down and transition smoothly into sleep
  • After intense physical activity to help your body recover
  • Anytime you feel run down, sore, or over-stressed and need deep restoration

What to Expect

Breathing

In these protocols, you’ll be guided into slow, gentle breathing patterns, with longer, extended exhales. This type of breathing helps your heart rate slow down, quiets your mind, and signals your body that it’s time to rest.

It’s common to feel your body grow heavy, warm, or deeply relaxed as you breathe this way. Some people even drift off to sleep during the session and that’s a good thing!

Vibrations

The pulsed pressure waves in sleep protocols are slow, soothing, and wave-like. They work with your breath to relax muscles, calm the nervous system, and create the same patterns your body experiences during deep sleep.

Together, the gentle breathwork and calming vibrations create the conditions for restorative sleep and recovery, even if you’ve had trouble winding down in the past.

Short vs. Long Sessions

  • Short sessions (10–20 minutes): Great for quick recovery breaks during the day or to help “take the edge off” before bed.
  • Long sessions (30–60 minutes): Best for full sleep prep or deep recovery after stress or exertion. These sessions mimic the restorative cycles of natural sleep.

Protocols in This Category

Here’s a list of some Sleep & Recovery protocols available in Shiftwave:

  • Synthetic Sleep®
  • Deep Restore
  • Downshift
  • Recovery Balance
  • Full Body Reset

Each of these protocols has its own article where you can learn about its purpose, how it feels, and when it’s best to use.

Tips for Best Results

  • Use the eye mask to block out all visual distractions.
  • Try a longer session before bedtime to ease into natural, restful sleep.
  • If you fall asleep during the session, that’s perfectly fine your body is still receiving the benefits.