90/90 Breathing with Lateral Expansion

This exercise helps you learn and practice breathing with your diaphragm, focusing on expanding your belly to the sides.

Starting Position:
Supine

Getting Ready:

Lie down on your back with your feet on a wall.
Bend your knees and hips so both are at 90 degrees.
Make sure your neck and spine are comfortable and in a neutral position.
Place your hands on the sides of your belly, just above your pelvis and below your ribs.

Breathing Steps:

Breathe in slowly through your nose for about 3 seconds. Feel the air go into your belly, making it expand to the sides and push your hands out.
Pause briefly after inhaling.
Breathe out slowly and fully through your nose for 4-6 seconds.
Pause for 2-3 seconds before the next breath.
Start the next breath.

Repeat this cycle, letting the air fill your belly and push your hands out to the sides. Stay relaxed and comfortable.