  Let $(M,g)$ be a smooth, compact Riemannian manifold and $\{\phi_\lambda \}$
an $L^2$-normalized sequence of Laplace eigenfunctions, $-\Delta_g\phi_\lambda
=\lambda^2 \phi_\lambda$. Given a smooth submanifold $H \subset M$ of
codimension $k\geq 1$, we find conditions on the pair $(M,H)$, even when
$H=\{x\}$, for which $$ \Big|\int_H\phi_\lambda
d\sigma_H\Big|=O\Big(\frac{\lambda^{\frac{k-1}{2}}}{\sqrt{\log
\lambda}}\Big)\qquad \text{or}\qquad |\phi_\lambda(x)|=O\Big(\frac{\lambda
^{\frac{n-1}{2}}}{\sqrt{\log \lambda}}\Big), $$ as $\lambda\to \infty$. These
conditions require no global assumption on the manifold $M$ and instead relate
to the structure of the set of recurrent directions in the unit normal bundle
to $H$. Our results extend all previously known conditions guaranteeing
improvements on averages, including those on sup-norms. For example, we show
that if $(M,g)$ is a surface with Anosov geodesic flow, then there are
logarithmically improved averages for any $H\subset M$. We also find weaker
conditions than having no conjugate points which guarantee $\sqrt{\log
\lambda}$ improvements for the $L^\infty$ norm of eigenfunctions. Our results
are obtained using geodesic beam techniques, which yield a mechanism for
obtaining general quantitative improvements for averages and sup-norms.
