# recovery plan

- -22h
- 300 ml of warm water
- [[tumo breathing]]
- [[yoga]] or [[hiking]]
- [[salt wash]]
- [[meditation]]
- 0h: breakfast
- 300 ml of warm water
- tea
- [[lions mane]]
- probiotics
- meal
- potato sauna
- 3h: lunch
- 300 ml of warm water
- meal
- tumeric
- 6h: supper
- 300 ml of water
- hydrogen
- diaphragm breathing
- 9h: dinner
- 300 ml of water
- meal
- ginger
- 12h: moonlight
- 300 ml of water
- tea
- salt wash
- potato sauna
- meditation
- calm breath
- 14h: sleep
- monday and friday morning: [[tracking]] or [[snorkling]]
- monday and friday evening: [[sauna]]