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Graham Breathings

BeginnerMobilityTier T2

Aim: to lengthen the spine and relax the chest. Good for: Gentle warm-up for the spine; Breathing and posture practice; Rest-day mobility.

Targets: Spine Chain (Full Spine)
PostureBreathingSpine mobility

When to use

This is for beginners who want a gentle spine and breathing exercise. Use it in a warm-up, cooldown or on a rest day. The goal is to lengthen the spine and relax the chest.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • 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

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • The Graham Breathings as a solo demonstration: the straight-back seat; the breath wave rising; the high release with the sternum to the ceiling; and the return to upright.
  1. A man sitting on a studio floor with the soles of his feet together, spine tall and straight, hands resting lightly on the floor beside his hips.

    Step 1 of 5

    Sit on the floor with the soles of your feet together. Keep your back straight and rest your hands beside your hips.

  2. The same seated man, his torso visibly lengthened and lifted as the breath rises through the spine, chest beginning to open.

    Step 2 of 5

    Take a big breath. Let your spine lengthen and lift like a wave as the breath rises.

  3. The man in the high release: spine fully lifted, chest and sternum opened toward the ceiling, neck long, hands still light on the floor.

    Step 3 of 5

    At the top of the breath, lift your breastbone toward the ceiling. Keep your neck long.

  4. The man back in the tall straight-back seat, soles together, hands resting on the floor beside the hips.

    Step 4 of 5

    Breathe out. Settle your spine back into the tall seat.

  5. A man sitting on a studio floor with the soles of his feet together, spine tall and straight, hands resting lightly on the floor beside his hips.

    Step 5 of 5

    Sit tall again with the soles of your feet together and your hands beside your hips.

What you should feel

A wave-like lift through the whole body on the breath.

Breathing

  • The cue: 'a big breath that moves the entire body like a wave in the ocean', executed on the two and four counts; the in-breath drives the rise and the release opens on it.

Form Cues

  • Breathe in slowly through your nose
  • Keep your neck long
  • Lift the chest without arching hard
  • Relax your shoulders

Common Mistakes to Avoid

  • Leaning the head back too far
  • Holding your breath
  • Lifting the shoulders to your ears
  • Slumping on the way down

Safety Information

Practise on a flat, non-slip floor with clear space around you.

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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.