3 Ways to Incorporate Slow Twitch Muscle Exercises Into Your Workout 

3 Ways to Incorporate Slow Twitch Muscle Exercises Into Your Workout 

Slow twitch muscle exercises are crucial for endurance athletes, and many studies show that endurance athletes actually have more slow-twitch vs fast-twitch fibers.

Why?

Endurance athletes train with:

  • Low resistance
  • High reps

It’s no secret that if you want to run a marathon, you need endurance. Slow-twitch fibers use lower energy levels than fast-twitch fibers, and they allow you to reach the last mile of a triathlon or have the energy to hike six miles without breaking a sweat.

Why?

Slow-twitch fibers use mitochondria for energy and provide their own source of energy. If you need to do any activity for a lengthy period of time, the fibers’ ability to create its own energy is going to be crucial to your success.

We’re going to cover exactly how to perform these exercises and a few that you should incorporate into your workout routine.

What You Need to Know Before Focusing on Slow-Twitch Muscle Exercises

Before we go into specific exercises to engage these muscle fibers, it’s important to know a few things:

  • Body-weight exercises work very well to improve the concentration of slow twitch fibers
  • Resistance training can also hit these muscle fibers, but you will want to focus on high reputations for aerobic metabolism, which is a fancy way of saying keep your reps at least 15 or higher
  • Rest periods should be kept low, in the 30-second range, because you won’t need the lengthy rest period required to replenish ATP energy
  • Weight, if you’re using resistance, should be no more than 50% of your one rep max, unless you can do a higher percentage for 15+ reps

You can incorporate cheat exercises when trying to reach higher reps, such as 30 or more. However, you do want to be cautious of your form because some exercises can cause injury even if you’re using a much lower weight than you can handle on a typical day.

Worth Reading

We’ve dived into slow and fast twitch muscle fibers quite a bit on this site, and we have a few articles that you may want to read to educate yourself further on this topic:

Finally, let’s see some examples of slow twitch muscle exercises so that you can begin incorporating them into your routine.

exercises to build slow twitch muscle fibers

3 Ways to Incorporate Slow Twitch Muscle Exercises Into Your Workout

1. Low Weight, High Reps

Lifting weights, using bands or any type of resistance training, can be modified to focus primarily on these muscle fibers. However, you have to consider the type of exercise you perform, too.

Complex movements often engage both fast- and slow-twitch fibers.

The key to building up these fibers with resistance training is:

  • High reps of 15+
  • Sets of 3+
  • Rest of 30 seconds or less

You don’t want to perform explosive reps out of fear that you’ll engage more type II fibers. Instead, slow, controlled and volume are what you want to focus on here for proper muscle fiber engagement.

If you want to be the best athlete you can be, you’ll find that these types of exercises and an endurance workout plan will help round out your fitness.

2. Burnout Sessions

Burnout sessions are going to be questionable for a lot of people reading this article because you’ll work on both types of muscle fibers. For example, you may do the following:

  • 4 sets of 8 seated rows
  • 1 set of X seated rows to burnout

You can do this with any exercise, such as shoulder press, bench press, deadlift or any other that you see fit.

When you’re done with your “strength” training, you’ll lower the weight and perform as many reps as you can until you reach failure.

Burnouts are performed by doing one exercise at the end of a workout.

For example, you may burnout with rows as your last exercise on back day. However, you can do the same with your biceps, triceps – any muscle. But, you also want to be sure that you use precaution to not cause injury on the final reps.

Someone burning out with squats, for example, will want someone to spot them to ensure that they don’t collapse at the end or can’t get up from the squat.

Something to Remember

Performing high reps will often help you finish your workout faster. You won’t need to spend time warming up before a workout and the 30-second rest period allows you to fly through your workout.

But if you’re burning out, meaning that you do moderate or heavy weight at some point during your workout, you do want to warm up beforehand.

3. Cardio Sessions

Cardio, and sprinting specifically, is one of the most studied areas of slow-twitch muscle. A great study on this subject found that during 13 weeks of marathon training, and a three-week tapering period:

  • Type I muscle fibers increased from 42.6% to 48.6%
  • Type IIa fibers decreased from 40.1% to 35.8%

It’s crucial to note that researchers focused on novice runners because they wouldn’t have the same higher ratio of type I fibers as someone who runs marathons often. In fact, it’s hypothesized that if you already have a large concentration of type I or II fibers, it may be difficult to build more.

Again, the main switch in routine for cardio was to gravitate towards high volume work.

For example, let’s assume that you’re running 1-mile per day.

If you want to focus solely on the slow-twitch muscles, you’ll want to increase this to 2, 3, 4, or more miles a day, thus adding more volume. You don’t want to add resistance, so you’ll avoid focusing on hills or wearing a weighted vest.

The same goes for a cardio machine.

You’ll want to focus on distance without adding in resistance or an incline, which will engage more muscles and add to your type II muscle fibers instead.

Note: Cardio sessions should not include sprints. Why? These explosive sprints will lead to you engaging your fast-twitch muscles. Instead, maintain a steady pace for as long as you can to reach your goal.

Slow twitch muscle exercises may not seem as “impressive” as building mass or hitting a new PR, but they’re crucial to your overall fitness level.

7+ Fast Twitch Muscle Exercises to Improve Your Workout

7+ Fast Twitch Muscle Exercises to Improve Your Workout

Fast twitch muscle exercises incorporate your type II muscle fibers, which are responsible for quick bursts of strength. Powerlifters engage more of these fibers because of the way they lift: extremely heavy with explosive movements.

If you want to improve your PR or sprint faster, fast-twitch muscles (or really fibers) must engage.

So, you can benefit from exercises to build fast twitch muscle fibers for:

  • Pure strength and mass
  • Athleticism

In this guide, we’re going to walk you through a few exercises and routines to add to your training to really focus on the fast-twitch group of fibers.

Wait: We highly recommend reading our guide: Difference Between Fast-twitch and Slow-twitch Muscle Fibers if you don’t know what these muscle fibers are.

Tips Before We Discuss Specific Exercises for Fast Twitch Fibers

If you’re an advanced lifter, you can likely glance over this section, but we find it to be crucial for anyone that is new to focusing on certain muscle fibers. Since you need to lift heavy or very intensely to engage these fibers, please follow these tips:

  1. Form: Remain cautious of your form and even look at how to perform some of these exercises properly to lower your risk of injury.
  2. Find Your 1RM: You can find your 1RM (rep max) by finding your new PR. This is the heaviest weight you can push for one repetition. You’ll need to warm up, have someone spot you and try to find your one rep max.
  3. Rest: When lifting heavy, you’ll deplete your (Adenosine Triphosphate) ATP energy stores quickly. Studies find that most people need 2 – 5 minute rest periods between sets to adequately restore ATP to power through your next set.
  4. Reps: You’ll want to keep reps between 1 and 6 at the maximum, maybe 5 maximum. Sets should be 4+.

For every exercise that you’ll be performing for fast twitch muscle fiber building, you’ll want to keep your weight between 70% and 82% of your 1RM. Some research does show going as low as 55% of your one rep max, and you can feel free to do this. However, when you go heavier, you’re really engaging these muscle fibers more.

7+ Fast Twitch Muscle Exercises to Improve Your Workout

1. Pull Ups or Chin Ups

Chip ups are intense, but they work a wide range of muscles. You can also perform chin ups with a powerful burst up. You have two options here because a lot of people cannot do chin ups, but you can do:

  • Assisted pull ups / chin ups
  • Weighted pull ups / chin ups

With the assisted variety, you can use bands or some gyms have a machine, which will help you offset the weight. Let’s assume you weight 180 and can’t perform either variation of this exercise. With an assisted machine, you can add 70 pounds in counterweight to help you build your chin up or pull up properly.

For the beasts that are reading this and can do pull ups / chin ups while talking on the phone or browsing Reddit, you can perform the weighted variation of this exercise.

You can see a good example of how to use bands for assistance below:

Resistance Band Pull Up – Banded Chin Up

And if you plan on doing chin ups or pull ups, please watch the video below. Jeff goes through the right way to perform a chin up and pull up and explains in great detail which muscles are engaging with each.

Chinups vs. Pullups for Bigger Arms (THE VERDICT!)

2. Sprint Training

Sprint training is one of the best fast twitch muscle exercises for athletes because it can be performed with running, skating, biking, swimming – whatever activity you require. However, if you’re in the gym, you can also do sprint training on:

  • Stationary bike
  • Elliptical
  • Treadmill
  • Etc.

The key will be to use resistance when training, or in the case of a treadmill, you can use incline levels for sprint training.

Next, warm up on the machine and then sprint for 30 seconds at the resistance or incline level that’s difficult for you. For me, I often do this on the elliptical and will do something like this:

  • Sprint at 3 resistance for 30 seconds
  • Lower to no resistance for 3 minutes
  • Sprint at 6 resistance for 30 seconds
  • Repeat and increase

If you’re just starting out, this slow increase will allow you to judge the resistance that you can do. An alternative option is to sprint at your top resistance for 30 seconds at the start, middle and end of your workout. This is what athletes will want to do because my example above likely tires the muscle somewhat before reaching my peak resistance.

One study found that sprinting 2 – 3 times per week for 4 – 6 weeks with 15 – 20 minute rest periods between sprints increased type IIA muscle fibers by 20%.

3. Squat Training

We wrote about leg workouts for strength and mass previously, and we do provide a lot of great form recommendations that you need to follow. Squats are an exercise that you need to do explosively to engage fast-twitch fibers, but you also want to maintain proper form to avoid hurting you:

  • Knees
  • Back
  • Etc.

Put on your desired weight based on the 1RM recommendation above, and perform explosive squats. You’ll likely only be able to perform a handful at 80% of your 1RM max, but that’s perfectly fine. Anywhere from 1 – 6 reps will be fine here.

Just focus on going up from the squat with explosive speed.

You do want to go down into the squat with control to avoid damaging your knees.

4. Bench Press

If you’re trying to build a bigger chest and gain strength in your bench press, you can also achieve great muscle growth and adapt your muscle fiber composition to fast-twitch with a bench press.

There are a lot of variations that you can follow here, but one that I like is to use a board press.

The video below explains this properly:

Board Press – Another Technique to Build Fast Twitch Muscles and Upper Body Explosion!

You definitely want to be cautious when benching and use a spotter. The last thing you want to do is drop the weight on yourself and have to recuperate from an injury.

5, 6, 7 and Beyond

A few additional exercises that you can try this with are:

  • Lunges
  • Box jumps
  • Hang clean
  • Barbell shoulder press
  • Barbell row
  • Romanian deadlift

You can adjust many of the exercises to incorporate these explosive movements. However, it’s often best to perform them with compound movements for overall strength increase. If you’re someone who is trying to become the strict curl champion or has a specific goal in mind, simply adjust your workout to meet the fast-twitch activation requirements: heavy weight and explosive movements.

Note: Explosive movements and heavy weights take a toll on your muscles. If you want to see results, you must feed your muscles with protein shakes after workouts, especially when focusing on fast twitch muscle exercises. You also want to get to bed on time and allow your muscles time to repair.

Don’t worry. We also wrote a guide on slow twitch muscle exercises that we suggest you read, too.

What Is The Difference Between Fast-twitch and Slow-twitch Muscle Fibers?

What Is The Difference Between Fast-twitch and Slow-twitch Muscle Fibers?

If you’re going to the gym, training hard and seeing results, you probably don’t give much thought to fast twitch muscle fibers vs slow twitch. However, if you want to maximize performance and reach your goals, you need to be able to answer: what is the difference between fast-twitch and slow-twitch muscle fibers?

We’re going to outline:

  • Different muscle fiber types
  • Which muscle fibers are necessary for each movement
  • Exercises that engage different types of muscle fibers

What Is The Difference Between Fast-twitch and Slow-twitch Muscle Fibers?

What are Fast-twitch Muscle Fibers?

Fast-twitch muscle fibers are type 2 fibers. Everyone has type 1 and type 2 fibers, which are slow or fast fibers. If you’re engaging fast-twitch fibers, they’re used for:

  • Sudden bursts of strength
  • Big movements

Energy used for fast-twitch muscles is created anaerobically. Imagine working through an endurance workout plan, which may be challenging, but you won’t need a sudden burst of energy for these movements.

However, if you’re powerlifting and trying to bench press 400 pounds, you’ll need to engage your type 2 muscle fibers.

Why?

You need a lot of energy, quick.

Type II fibers also include:

  • Type IIB/IIX: known for being inefficient yet produce the most force.
  • Type IIA: known for fatiguing slower and being a mix of both IIX and Type I fibers. These are “intermediate” fibers.

You can train to improve all of these types of fibers, based on your own individual goals.

What are Slow-twitch Muscle Fibers?

If you’re warming up before a workout or training with moderate weight, you’ll engage your slow-twitch muscle fibers. These fibers:

  • Require slow energy
  • Activate first
  • Are ideal for low-intensity activities

Considered your type 1 muscle fiber, these fibers will engage first before your type 2 fibers do. However, most people use slow-twitch fibers because they require even, steady energy to be performed.

When engaged, these fibers will run on oxygen rather than anaerobic energy, like fast-twitch fibers.

When are Fast-twitch Muscle Fibers Used?

Confused? Don’t be. Fast-twitch fibers will be used naturally by your body when they require a fast burst of energy. The massive energy burst will allow you to perform a PR, but then you’re going to need a rest.

Why?

Your energy will be depleted, and rest will help you get it back.

Fast-twitch fibers may be sufficient for a sprinter, and they often have as much as 75% of type II fibers, but they tire out faster than a marathon runner.

So, suppose you’re wondering why sprinters can’t run long distances as efficiently as a marathon runner. In that case, it’s because their bodies have adapted to utilize more type II fibers than type I fibers.

Training discipline would need to change for a sprinter that wants to become a distance runner.

In short, fast-twitch muscle fibers are for power athletes.

When are Slow-twitch Muscle Fibers Used?

Slow twitch fibers are higher in endurance athletes. In fact, a 2021 study showed that endurance athletes had more slow-twitch fibers. For example, you’ll need these fibers to engage if you:

  • Lift with low resistance and high reps
  • Run marathons
  • Are a distance runner, swimmer, etc.

If you need to perform activities for long periods of time, you’ll want slow-twitch muscle fibers to engage because they use lower amounts of energy, evenly. You can’t fatigue during a marathon or you won’t make it to the end, and this is why you’ll have slow-twitch muscle fibers engaging.

In short, slow-twitch muscle fibers are ideal for endurance athletes.

Bringing it all together, your fast-twitch fibers will also recruit slow-twitch fibers. For example, if you’re doing high-intensity endurance training, both of these fibers will engage to increase your aerobic power.

Exercises for Fast Twitch Muscle Fibers vs Slow Twitch

You can increase either of these fiber types when training. For example, if you want to create more fast-twitch fibers, you’ll need to:

  • Lift heavy
  • Focus on power movements

Additionally, studies have shown that when training for a marathon, participants were able to increase their slow-twitch muscle fibers. Tapering was used in the study, which means that the participants reduced volume and intensity throughout training, which led to higher slow-twitch performance while also improving strength and power.

Training Type 1 and 2 Fibers at Once

You can train both muscle fibers at once. Remember, your fast-twitch fibers will often engage your slow-twitch muscle fibers, too. One way to train both of these at once is through following a fluid training routine where you:

  • Engage in strength training
  • Mix in endurance training
  • Mix in power training

If you focus on just one form of training, you won’t reach your potential across the board. With that said, you wouldn’t expect someone that is a powerlifter to put a heavy focus on endurance training, because they’re trying to move as much weight as possible.

General resistance training will engage type 1 and 2 fibers, but you’ll want to do more than 1 – 3 reps to get in the slow-twitch fibers.

Training Type Fast-twitch Fibers Specifically

How do you know when your fast-twitch muscle fibers are engaged? Typically, they engage when you can only perform an activity for a short period of time before becoming tired. A few examples include:

  • Lifting heavy weight
  • Boxing
  • Sprinting
  • MMA

Training Type Slow-twitch Fibers Specifically

Alternatively, you can train your slow-twitch muscle fibers intentionally, too. You will engage these fibers for:

  • Biking
  • Marathon running
  • Rowing
  • Walking

Even yoga is a great way to engage these slow-twitch fibers.

Note: We are preparing articles on how to train fast-twitch muscle fibers and how to train slow-twitch muscle fibers, if you want to maximize your athletic potential.

Fast twitch muscle fibers vs slow twitch seem complex, but they’re all about energy. If you want to train for endurance, you’ll need to work on those slow-twitch muscle fibers. However, if you want to become a powerlifter, you’ll naturally work your fast-twitch fibers because you need a large, quick burst of energy.

What Is Sound Meditation?

What Is Sound Meditation?

Sound is powerful, and it has been used in spiritual ceremonies for 40,000 years or longer. Australian tribes were known to use singing bowls because they believed in using instruments for meditation.

And today, we’re going to cover a lot of questions on this topic, including:

  • What is sound meditation?
  • What are the benefits of this practice?
  • What instruments can you use for meditation?
  • What do studies have to say about sound meditation?

Let’s start with defining this type of meditation and explaining what it is in greater detail.

What is Sound Meditation?

Sound meditation uses sounds, which become the focal point of your practice. The idea is simple: focus on sounds and allow yourself to be 100% in the moment without distraction. Many people who practice sound therapy for anxiety find it empowering because it allows you to stop focusing on:

  • Stress
  • Anxiety
  • Life

In your session, you’ll focus on just sound. You’ll focus on chanting, gongs or other instrument sounds to stay in the present moment.

How Sound Therapy Works

First, you’ll need instruments or tools to make the sounds and you’ll find a list of items two sections under this one that can help. Next, you’ll want to do a few of the basics to set up your meditation space, including:

  • Creating a quiet space
  • Removing all distractions
  • Making a comfy place to sit

Your space should only be filled with the sounds that you’re making.

Next, you’ll want to begin using the instruments or sound types that you prefer, such as bowls or chanting. A few good videos which can help you get started with sound meditation, include:

Purity Sound Bath | Meditation Music for Cleansing the Mind & Spirit | Singing Bowls

Crystal Chakra Meditation with Antique Tibetan Singing Bowls

Sound meditation may not work for you, and that’s okay. There are so many different forms of meditation that you can try that will, including cord cutting, candle, mantra and even mindfulness.

Note: Many people also call this practice sound bath meditation. The “bath” is just being surrounded and immersed in the sound. Sound baths have nothing to do with lying in your tub and listening to music, although that does sound quite amazing.

Benefits of Sound Meditation

Meditation is a well-studied topic, and you’ll find a lot of benefits, which include everything from helping reduce headaches and pains to relieving anxiety and helping you focus. But every form of meditation has its own benefits, although they’re not well-studied.

Honestly, I dive into meditations and give them a try for myself without doing much research on them.

But, I did take the time to research studies on sound meditation, which you’ll find in the last section of this article. With that said, the main benefits of sound meditation, include:

  • Reduce anxiety
  • Reduce depression
  • Alleviate tension
  • Improve mood
  • Add to well-being
  • Short-term cognitive improvement
  • Improve in recall speed

However, there are a lot of anecdotal benefits, which are claimed by people who try this meditation, including:

  • Lowers stress levels
  • Improves depressed mood
  • Offers healing properties
  • Reduces anger
  • Improve sleep quality

While I cannot verify many of these claims, many of them are accepted in the meditation industry and discussed often. Try sound meditation yourself and see if it’s worth practicing or not.

Sound Instruments for Meditation

Many instruments are used to produce meditative sounds that you can focus on, and some practitioners will simply put on YouTube and listen to the sounds others are making to focus on. However, you can also buy many of these instruments yourself or may want to try them to see which you prefer.

A few of the instruments for mediation that are widely used are:

Chanting

Don’t have money to spend on an instrument? Chant. Chanting isn’t for everyone, but it’s free and something you can do any time you want. You can also try saying mantras if you don’t like chanting and don’t have one of the instruments listed below.

Mantras can be especially powerful and help you anchor your mind, too.

Singing Bowls

Using a singing bowl is most common for anyone just trying sound meditation, and you’ll actually see these bowls in action in the videos earlier in the article. You can hit the bowls with a mallet to create a resonating tone that you can focus on.

As you advance, you may try using multiple bowls to create your own orchestra of sound. Each bowl offers its own:

  • Unique sounds
  • Specific music notes

Many practitioners recommend spending time to find the right bowl, testing out multiple bowls and finding one that matches you. You can always keep multiple bowls available, and use each of them in your practice to create a symphony of sounds that aid in your own healing process.

Rattlers

Rain sticks and rattlers are what most people envision when they think of shamans, and you may even see practitioners using rattlers over a person’s body. If you want to connect with the spirit world or just try something different, consider these two instruments.

Tuning Forks

Tuning forks have been used for centuries to tune instruments, and they produce amazing vibration sounds, too. A lot of practitioners will use tuning forks because they believe that they help open up their chakras and meridian lines.

Plus, these forks can also help you tune other instruments that you have, which is pretty useful.

Studies on Sound Meditation

Many meditation experts recommend sound therapy for anxiety and vibrational sound healing, but does it really work? I was able to dig up a few concrete studies, which I am going to outline below and allow you to make your own judgment on the effectiveness of sound meditation.

2016 Study

A study from the University of California and the California Institute for Human Science. The study included:

  • 62 women and men
  • Tibetan singing bowls

The researchers state that this is a low-cost, feasible way to reduce:

  • Anxiety
  • Depression
  • Tension

Researchers in the study did state that additional studies were needed to learn about the benefits of sound meditation for physical pain, overall well-being and mood.

2013 Study

A 2013 study on Tibetan sound meditation was done on cognitive dysfunction. The study focused on individuals who were suffering from chemotherapy-induced cognitive impairment. The study included:

  • 47 cancer patients
  • Mean age of 56.3 years
  • 2 weekly meditation sessions over a six-week period

A control group was included in this study, and what researchers found was that meditation led to:

  • Short-term cognitive improvement
  • Possible increase in processing speed
  • Increase in mental health

As with the last study, researchers would like additional studies to take place, which will include a larger pool of participants. The researchers were happy with the results that they saw, but they would like a larger sampling size to determine efficacy and even biomarkers for inflammation.

What is sound meditation? It’s an ancient practice that forces you to focus on the sound and be in the moment. If you’re trying to find your own meditation groove or just want to try something different, give this meditative experience a try.

7 Recommendations: What to Do After Meditation?

7 Recommendations: What to Do After Meditation?

Do you know what to do after meditation? Most people just get up and continue with their daily life, but meditation experts often have their own routine after their session.

There are no right or wrong feelings after meditation.

But a few things that have helped me after my daily meditation practice, include:

What To Do After Meditation Practices? 7 Recommendations

1. Consolidate the Entire Experience

One of the things not to do after meditation is ignore the experience. Arguably one of the worst things that you could do is just go on with your day and not think about your meditation session – especially as a beginner.

The benefits of meditation come from consolidating the process.

Take a few moments to:

  • Think about what you felt
  • Focus on what you feel after meditation
  • Mentally review the session

Once you consolidate the experience, it’s time to move on to the next step.

Note: Do not focus on the things that went wrong too much. Recognize them but let them go. If you dwell on the negative of the experience, you’ll quickly counteract the benefits of meditation.

2. Clean Up Your Meditation Space

Often, I’ll mix cleaning up my meditation space with point one, where I consolidate everything I feel.

Why?

Cleaning is meditative in itself. You don’t want to jump right into an intense task where you have to focus on school or work.

What most people don’t realize is that cleaning has a positive impact on your mental health.

Cleveland Clinic had a fantastic podcast on cleaning and mental health, which you can learn more about here. What the clinical psychologist on the podcast revealed was that:

  • Cleaning improves mental health
  • Lack of cleaning can adversely affect negative health

For me, it makes sense to improve the effects of meditation by cleaning up my meditation space. It takes five minutes to clean up the space, it helps you feel better about the experience and also allows you time to compartmentalize everything that you experienced.

If there’s one thing not to do after meditation, it is leave your space cluttered.

3. Journal the Entire Experience

Journaling isn’t a must-do activity, but it’s something a lot of people recommend and it seems to work. You can use your journaling to jot down answers to the following questions:

  1. What went right when meditating?
  2. How do you feel after meditation?
  3. Did you gain insight when meditating?
  4. What didn’t go as expected?

From personal experience, I know that when meditating doesn’t go as expected, it’s always because I’m worried about something or pushing something off until later. For example, I may be in the middle of meditating and then think about how I have to go get my passport renewed, need to write a blog post or call my brother, whom I haven’t talked to in a long time.

Everyone has tasks they’re putting off until later.

However, when these tasks pop up in your mind in the middle of your meditation, it should be an indicator that you must get things done. Journaling has helped me understand my meditation practice more and actually sheds insight into things I need to get done.

If your mind is wandering to things you’ve been pushing off when meditating, it’s time to get these tasks done.

relieve stress

4. Stretch or Destress

If you hate stretching, you can skip this tip. Stretching isn’t for everyone, but you can always try something else, such as:

  • Heat therapy
  • Massage
  • Etc.

Why?

Most meditation styles will help you feel relaxed. It’s not often that we’re able to relax and really relish in it. You can add to this relaxation by stretching, using a massage chair or gun or something similar.

All of these activities will help you reduce any stress or tension that you’re holding on to.

Plus, it’s always good to engage in these activities because everyone feels better when they’re not stressed out.

5. Do Something You Love

Want to know what to do after meditation to ensure that you practice again?

Do something you love.

Connecting habits together is a “hack” that will work very well if you’re trying to create new habits. How should you feel after meditation? Energized and motivated.

So, after your session, try to do something you like or want to improve on:

  • Hobbies
  • Language
  • Exercise
  • Etc.

Creating a habit will also make you feel like meditation is a reward. For example, you’ll look forward to meditating every day if you know that you get to practice piano for 30 minutes afterward.

6. Don’t End the Meditation

One thing I learned when trolling the Buddhism section of Reddit is that meditation doesn’t end. When you get up from sitting, gazing or however you’re meditating, you should still meditate on the world around you.

For example, you may want to:

  • Practice mindfulness
  • Walk in nature and be mindful of everything around you
  • Try to feel more at one with nature

Of course, you can’t sit there for hours on end, meditating when you have things to do throughout the day. However, you can and should try to focus on the world around you a little more.

One thing I truly enjoy is being mindful of the food that I consume.

Every bite is filled with flavor and appreciation. You can think of the nutrients and energy that went into growing the food. Or you can think of the entire growth cycle of the food from the sun beating down on the ground to the rain watering and oxygenating the earth to grow the food.

7. Take a Shower

If you meditate in the morning, you may find it difficult to transition from meditating into your daily routine. For anyone feeling this way, one great recommendation I received was to shower after meditating.

Why?

  • Showering is relaxing
  • Showering is the transition into the day

And showering did seem to help me get on with the day and feel a lot better doing it.

After Meditation FAQs

What to Do If You Feel Light Header After Meditation?

If you feel light headed after meditation, you may want to come out of meditation a little slower. For example, you may want to lay or sit for a few minutes and practice mindfulness just to allow yourself to recenter.

Feelings after meditation vary for everyone, and many people have the light headed feeling you’re experiencing.

It’s just a part of meditation and something that you’ll get accustomed to over time. However, if you feel extremely dizzy and lightheaded in the middle of your session, simply open your eyes and breathe. Allow yourself time to feel better and increase the transition from meditation to the “waking world.”

Tip: Try a different type of meditation, such as candle meditation or mantra meditation, if you can’t shake the lightheadedness when meditating with your eyes closed.

What to Do If You’re Crying While Meditating?

Crying while meditating is a lot more common than you think. Once, Rene and I went to a deep breathing class with a good friend, which was very similar to meditating. We were all lying on the floor, practicing these intense deep breathing exercises, and then it happened.

Our friend started balling. She was crying hysterically.

While discussing it among ourselves, there were a lot of people there that mentioned crying during and after meditation.

Why?

The general consensus was that meditation allows:

  • You to let go of your emotions
  • You to come to peace with personal pain and experience

Don’t allow crying to cause you to be unable to meditate. Over time, you’ll come to terms with the pain and experiences that you’re feeling and the crying will stop. Allow crying to be a form of healing – it is.

Why Do You Have Headaches After Meditation?

Headaches after meditation are another experience that is quite common among meditators. Unfortunately, I couldn’t find why headaches happen. Some practitioners state that your brain function increases, causing headaches.

But, that’s not something I could verify.

Interestingly, a major analysis on meditation for headaches found that after 20 days of meditation, people were able to reduce their migraine headache pain and negative mood.

Our recommendation: Come out of meditation slower, as advised in the light headed section above and keep at it. Many people that have headaches during meditation find it subsides and goes away over time.

These are just a handful of tips on what to do after meditation. If you take the time to enjoy the experience and stop worrying about feelings after meditation, you’ll find each session gets better. Your mind will begin to focus, you’ll be less concerned about dizziness, lightheadedness and headaches.

Enjoy the experience.