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90/90 Diaphragm Breathing with Rib Control

BeginnerMobilityTier T0
90/90 Diaphragm Breathing with Rib Control

The foundational breathing exercise for whole spine health. Teaches proper rib cage and pelvis positioning while activating the diaphragm.

Targets: Spine Chain (Full Spine)

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

chair

Home Options

  • wall + chair

No equipment? Try: Wall, Chair, Ottoman

Dosage

1

Sets

180 sec

Reps / Time

0 sec

Rest

10-15 slow breaths

Tempo

Step-by-Step Guide

Set up

  • Lie on your back
  • Place feet on a wall or elevate on a chair with hips and knees at 90 degrees
  • Let your low back flatten gently into the floor
  • Place hands on your lower ribs
  1. 90/90 Diaphragm Breathing with Rib Control - Step 1 of 6: Breathe in slowly through your nose

    Step 1 of 6

    Breathe in slowly through your nose

  2. 90/90 Diaphragm Breathing with Rib Control - Step 2 of 6: Feel your ribs expand outward into your hands

    Step 2 of 6

    Feel your ribs expand outward into your hands

  3. 90/90 Diaphragm Breathing with Rib Control - Step 3 of 6: Feel your belly rise gently

    Step 3 of 6

    Feel your belly rise gently

  4. 90/90 Diaphragm Breathing with Rib Control - Step 4 of 6: Exhale slowly through pursed lips or open mouth

    Step 4 of 6

    Exhale slowly through pursed lips or open mouth

  5. 90/90 Diaphragm Breathing with Rib Control - Step 5 of 6: Feel ribs fall and belly sink

    Step 5 of 6

    Feel ribs fall and belly sink

  6. 90/90 Diaphragm Breathing with Rib Control - Step 6 of 6: Pause briefly at end of exhale before next breath

    Step 6 of 6

    Pause briefly at end of exhale before next breath

Breathing

  • 4 count inhale
  • 6-8 count exhale
  • 2 count pause

Form Cues

  • Ribs expand like an umbrella
  • Low back stays gently pressed to floor
  • Shoulders stay relaxed
  • Don't force the breath

Common Mistakes to Avoid

  • Breathing only into chest
  • Arching low back
  • Tensing shoulders
  • Breathing too fast
  • Not pausing at end of exhale

Safety Information

Very safe. Stop if feeling dizzy (you may be over-breathing).

Progressions

Add light core activation on exhale (brace lightly)

Regressions

Just bend knees with feet flat if wall is uncomfortable

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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.