Diaphragmatic Breathing / Bear Down

breathing exercises Diafragma, core

Corrective exercise diaphragmatic breathing to reinforce core stability (McGill, DNS).

Execution

1. Supine with knees bent
2. Hands on abdomen and chest
3. Inhale to expand the abdomen 360 deg
4. Exhale while maintaining gentle core tension

Cues

• Expand sideways, not just forward
• Chest stays quiet
• Create intra-abdominal pressure

Common Errors

• Chest-dominant breathing
• Incomplete exhale
• Excess bracing

Progressions

• Supine 90-90 -> Seated -> Standing -> Add bracing