90/90 Breathing

oec:90-90-breathing

A supine breathing drill performed with hips and knees flexed to ninety degrees to restore rib cage positioning and engage deep core stabilizers.

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Also called: 90/90 Diaphragmatic Breathing, PRI 90/90 Hip Lift with Breathing, 90-90 Breathing

How to do it

Lie flat on your back on a mat with your feet placed flat against a wall or resting on an elevated surface such as a bench or plyo box.
Position your hips and knees at ninety-degree angles.
Rest your arms comfortably at your sides with your palms facing up.

Gently pull down through your heels to engage your hamstrings and tilt your pelvis backward, flattening your lower back against the floor without lifting your lower back off the ground.
Inhale slowly and quietly through your nose, expanding your rib cage fully in 360 degrees without arching your back.
Exhale fully and smoothly through your mouth, feeling your ribs depress and your abdominal wall contract inward.
Pause for two to three seconds at the end of the full exhalation while maintaining pelvic alignment.
Repeat for the desired number of breath cycles or timed duration.

Inhale slowly through the nose into the abdomen and posterior rib cage, then perform a prolonged, complete exhale through pursed lips.

Lifting the lower back off the floor into a glute bridge rather than a subtle pelvic tilt.: Only drag down with your heels to tuck your tailbone slightly; keep your lower back in flat contact with the mat.
Breathing solely into the upper chest and shrugging the shoulders.: Keep your neck relaxed and focus on expanding the lower rib cage and belly on each inhale.
Incomplete exhalation without abdominal engagement.: Exhale until all air is emptied to allow the obliques and deep abdominals to fully engage.

This record: CC-BY-SA-4.0.