» 90/90 Breathing with Lateral Expansion

90/90 Breathing with Lateral Expansion

This exercise or technique is used to teach and train diaphragmatic breathing with knees elevated to the 90/90 position while focusing on the lateral expansion of the diaphragm.

Body Parts Targeted: Breathing

Starting Position: Supine

Begin in the supine posture by positioning yourself face up so that your back is on the floor with your feet on a wall, so the knees are bent to 90 degrees and the hips are bent to 90 degrees.  Neck and spine should be “neutral” and comfortable. Place the hands on the sides just above the pelvis but below the ribs.
 
  1. Nasal inhalation should be a low, slow 3 seconds 
  2. Then a brief pause
  3. Nasal exhalation should be slow and full 4-6 seconds 
  4. Then a longer pause (2-3 seconds)
  5. Then the next breath cycle
  6. The air should expand the lateral portion of the stomach pushing your hands out.
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