90-90 Breathing

breathing exercises Diaphragm, deep core, ZOA (Zone of Apposition)

Foundational breathing drill to position the diaphragm and activate deep core. Core corrective for APT and dysfunctional breathing patterns.

Execution

1. Supine with hips and knees at 90 deg, feet on wall
2. Low back gently flat to the floor (posterior pelvic tilt)
3. Inhale through the nose for 4 seconds, expand the ribs laterally
4. Exhale through the mouth for 8 seconds (as if through a straw)
5. Pause 3 seconds before the next inhale
6. 3-5 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

• Basic 90-90 -> Balloon exhale -> Arms overhead -> Quadruped

Related Patterns

• lumbar hyperlordosis
• lower crossed syndrome