Depending on which phase I am on with training I take at least one day a week off and utilize many recovery methods throughout the day. There are a few things I do and I will break down my routine.
1. After walking Up, I first take contrast showers and brush my teeth.
2. Then I drink about 0.25 liter of water on an empty stomach and I wait for about 45 minutes.
3. I drink a smoothie that includes dark leafy greens and healthy fats such as avocado, olive oil, flax seeds in order to obtain the nutrients to supply the muscles for recovery.
4. About an hour later (depending on how much I drink of course) I start working on deep breathing exercises. I try to do this outside and I try to oxygenated as much as I can. I do this for 15-20 minutes and sometimes longer.
5. I roll will a foam roller, lacrosse ball and other myofascial release tools and I work on my tissues for about 15-20 minutes.
6. After this stage I stretch for about 15-20 minutes.
7. After I am complete stretching, I do some cardio. This is a very light cardio session that lasts about 30 minutes. I try using a low impact rower or elliptical if possible.
8. After this cardio, I roll and stretch for another 10 minutes.
9. I finish with breathing exercises to get oxygenated and remove toxins out of the body. Check out one of the many breathing exercises I use titled Breathing Exercises for Athletes
10. After this stage I drink lots of water. I drink about about 0.25 liter and this helps my body flush the toxins out.
This is something that worked for me quite well. If you do not have time to do this entire routine I recommend rolling/stretching followed by light cardio.
We can only as hard as we recover so we must focus on "recovering hard" to train hard.