90-90 Breathing
Foundational breathing drill to position the diaphragm and activate deep core. Core corrective for APT and dysfunctional breathing patterns.
breathing exercises Diaphragm, deep core, ZOA (Zone of Apposition)Execution
- 1Supine with hips and knees at 90 deg, feet on wall
- 2Low back gently flat to the floor (posterior pelvic tilt)
- 3Inhale through the nose for 4 seconds, expand the ribs laterally
- 4Exhale through the mouth for 8 seconds (as if through a straw)
- 5Pause 3 seconds before the next inhale
- 63-5 sets x 5 breathing cycles
Cues
- Ribs expand sideways, not up
- Exhale fully until the abs engage
- Keep the pelvis tucked
- Relax the neck and shoulders
Common Errors
- Chest breathing
- Incomplete exhale
- Losing pelvic position
- Neck tension
Progressions
- 1Basic 90-90 -> Balloon exhale -> Arms overhead -> Quadruped
Related Patterns
lumbar hyperlordosislower crossed syndrome
