Blue- LightExposure Cold WaterImmersion Exposure to sunlight where possible Bath or Shower Exposure to blue light (TV, <2-minute(s) exposure iPhone, Arti cial Light Water Temp (10 degrees Celsius or Sources) 50 Fahrenheit) or as cold as tolerable
EnergySystem Activation V Yoga Flow (5-10 minutes) V Progress to a Dynamic Warm ActivationBreathing Up e.g. jump rope, shadow boxing (20-60 minutes)
V Use to supplement pre-existing
routine
Regular Breath In and Out
CaffeineIntake Following Exhale, Max V 100-200mg caffeine dose Breath Hold Espresso shot = 80mg 2 min nasal breathing BrewedCoffee= 120mg Black Tea (8 uid oz) = 50mg fl fi DE-ACTIVATION TACTICS UFCPERFORMANCE INSTITUTE
Avoid Blue LightExposure
Hot WaterImmersion Reduce to sunlightexposure V Warm Bath (blackout curtains) 10-20 minutes exposure Reduce exposure to blue light (TV, V Water Temp (40 degrees iPhone, Arti cial Light Sources) Celsius or 104 Fahrenheit) Y Wear blue-light blocking glasses if Y Keep room cool upon nishing available bath (16-17 Celsius or 60-62 Turn on - Night Mode on Personal Fahrenheit) Electronic Devices
De-ActivationBreathing Pre-SleepSupplements 6 seconds in
V 3-10mg melatonin V GABAIL-Theanine Pre-sleepProtein(if able) Target 30 minutes pre-sleep 6 second 6second ***Please refer to your UFCPI hold hold Avoid CaffeineIntake Nutrition Supplement Protocol (High lung For 5-8 mins (low lung volume) volume)
