Breathing & Relaxation
90/90 Diaphragmatic Breathing
Calm breathing in a supported position.
- Breathing
- Diaphragm
- Ribs
- Relaxation
Purpose
Encourage diaphragmatic breathing, rib-cage expansion and relaxation in a supported lumbopelvic position.
Starting position
Lie on your back with your lower legs supported on a chair or sofa so hips and knees are at about 90 degrees. Let the arms rest.
How to perform
Breathe quietly through the nose if that is comfortable. Allow the lower ribs, sides and abdomen to expand as you inhale, then exhale slowly without forcing. Keep the shoulders relaxed.
Breathing
For example 4 seconds in and 5–6 seconds of relaxed exhale. No breath hold is required.
What to pay attention to
Breathing should stay comfortable, without maximal inhalation. Stop if you feel dizzy.
Common mistakes
Lifting the shoulders, forcing the abdomen out, making the exhale overly long, and holding the breath.
Dosage
3–5 minutes.