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Diaphragmatic Breathing (90/90 Position)

BeginnerMobilityTier T0
Diaphragmatic Breathing (90/90 Position)

Learn proper breathing to calm pain, relax tight back muscles, and improve core timing. The 90/90 position takes pressure off your lower back.

Targets: Lumbar Spine
Muscles: Diaphragm, Transverse Abdominis

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • chair + bed or couch

No equipment? Try: Pillow under head if needed

Dosage

1

Sets

180 sec

Reps / Time

0 sec

Rest

slow and controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on your back with knees bent at 90 degrees
  • Feet can be on floor or resting on a chair/couch
  • Place one hand on your chest and one on your belly
  • Relax your shoulders into the floor
  1. Diaphragmatic Breathing (90/90 Position) - Step 1 of 5: Breathe in slowly through your nose for 4 counts

    Step 1 of 5

    Breathe in slowly through your nose for 4 counts

  2. Diaphragmatic Breathing (90/90 Position) - Step 2 of 5: Feel your belly rise under your hand

    Step 2 of 5

    Feel your belly rise under your hand

  3. Diaphragmatic Breathing (90/90 Position) - Step 3 of 5: Your chest hand should stay relatively still

    Step 3 of 5

    Your chest hand should stay relatively still

  4. Diaphragmatic Breathing (90/90 Position) - Step 4 of 5: Exhale slowly through your mouth for 6-8 counts

    Step 4 of 5

    Exhale slowly through your mouth for 6-8 counts

  5. Diaphragmatic Breathing (90/90 Position) - Step 5 of 5: Feel your belly fall and low back gently press into floor

    Step 5 of 5

    Feel your belly fall and low back gently press into floor

Breathing

  • 4 count inhale through nose
  • 6-8 count exhale through mouth

Form Cues

  • Belly rises first, chest stays quiet
  • Breathe into your sides and back too
  • No forcing - keep it gentle
  • Let your low back relax into the floor

Common Mistakes to Avoid

  • Chest rising before belly
  • Breathing too fast
  • Holding tension in shoulders
  • Not fully exhaling

Safety Information

Very safe exercise. Stop if you feel dizzy - you may be over-breathing.

Progressions

Add gentle abdominal brace on exhale

Regressions

Use a pillow under your head for comfort

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.