90/90 Diaphragmatic Breathing
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Bodyweight, Bench
Primary muscle group
Diaphragm
Secondary muscle groups
Transverse Abdominis, Trunk
Movement pattern
Supine Paced Breathing
Training goal
Recovery, Down-Regulation
Sport
General Athletic Development, Powerlifting, Bodybuilding
Overview
How to Perform
- Lie on the back with the calves resting on a bench or chair, hips and knees at 90 degrees.
- Place one hand on the belly.
- Inhale through the nose so the belly rises before the chest.
- Exhale long and slow through the mouth, feeling the ribs drop.
- Continue for two to five minutes.
Coaching Cues
- Exhale fully — the pause after it is where the calm lives.
- Keep the lower back gently heavy on the floor.
- Slow beats deep.
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Regressions
When to Use It
When to use
When not to use
Programming
2 to 5 minutes at the end of the session.
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