Strength
Diaphragmatic Breathing
Master the foundation of core stability and pelvic floor health through controlled, rhythmic abdominal expansion.
How to perform.
Follow the sequence — setup is half the lift.
Lie on your back on a flat surface with your knees bent and feet flat on the floor to maintain a neutral spine.
Place one hand on your upper chest and the other hand just below your rib cage to track the movement of your breath.
Inhale slowly through your nose, focusing on pushing the hand on your stomach upward while keeping the hand on your chest as still as possible.
Tighten your stomach muscles slightly and exhale through pursed lips, allowing your belly to fall back toward the floor naturally.
Ensure your neck and shoulders remain relaxed throughout the entire inhalation and exhalation cycle.
Continue this pattern for five to ten minutes, aiming for a deep, rhythmic pace of approximately six breaths per minute.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Lifting the shoulders toward the ears during inhalation
- Expanding only the upper chest instead of the abdomen
- Holding unnecessary tension in the neck and jaw
- Back arching excessively away from the floor during the inhale
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.