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90/90 Breathing Position

This exercise helps you learn and practice breathing with your diaphragm, with your knees in a 90/90 position.

Getting Ready:

  1. Lie down on your back with your feet on a wall.
  2. Bend your knees and hips so both are at 90 degrees.
  3. Make sure your neck and spine are comfortable and in a neutral position.
  4. Place one hand on your upper chest and the other on your lower abdomen.

Breathing Steps:

  1. Breathe in slowly through your nose for about 3 seconds. Feel the air go into your belly, making your lower hand rise.
  2. Pause briefly after inhaling.
  3. Breathe out slowly and fully through your nose for 4-6 seconds. Feel your lower hand move back down.
  4. Pause for 2-3 seconds before the next breath.
  5. Start the next breath.

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