Sprints I would do 6-8 sprints on a the width of a football pitch, I'd lightly warm up before that. I tried to breathe from the nose as much as possible but found that I needed to expell air through the mouth at times. I took enough time between sprints to recover but not fully. The sprints varied quite a bit in duration as I did not set myself on numbers but paid attention to how I breathed (main issue for me).Wagner, could you please explain your meditation and sprint protocols ? I'm interested.
As for meditation I did something very simple, before bed and upon waking up I started with 5 mn of just sitting, eyes closed, I'd get a ***t ton of thoughts and simply acknowledged them so they would go away (rather than think "damn why am I thinking about this"etc...), turning my attention to how I breathed and the respiratory tract (without adding any extra effort or changing the breathing itself) helped in the process. Once you reach 10 mn per session it becomes really useful. Before bed it improves sleep.