Supported Deep Squat Breathing

oec:supported-deep-squat-breathing

A mobility and respiration drill where you hold a stable anchor in a deep squat to encourage pelvic floor relaxation and posterior ribcage expansion.

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Also called: Assisted Deep Squat Breathing, Pole Squat Breathing, Squat Hold with Respiration

How to do it

Stand facing a sturdy upright support, such as a power rack post or suspension trainer straps.
Grasp the support firmly at mid-chest height with both hands.
Set your feet roughly shoulder-width apart with toes turned slightly outward.

Descend into a full, deep squat, using the support to offset balance and control your depth.
Allow your hips to sink between your heels while keeping your feet flat on the floor.
Let your spine relax into a gentle, natural curve rather than forcing strict lumbar hyperextension.
Inhale slowly through your nose, focusing on directing air into your back and lower ribcage.
Exhale fully and passively through your mouth, letting your pelvis and pelvic floor sink deeper as the ribs depress.
Hold the position while cycling smooth, diaphragmatic breaths for the desired duration or breath count.

Inhale deeply through the nose to expand the posterior ribcage, then exhale slowly and completely through the mouth to empty the lungs.

Heels lifting off the ground: Shift your center of mass back slightly using the hand support to ensure your entire foot remains firmly planted.
Excessive arching of the lower back: Relax the spinal erectors and allow a slight natural lumbar flexion to open the posterior pelvic outlet.
Shallow chest breathing: Focus on driving the breath downward and into the posterior ribs rather than elevating the shoulders.

Ensure the support implement is anchored and fully capable of bearing body weight.
Discontinue if experiencing sharp knee or hip impingement pain.

This record: CC-BY-SA-4.0.