90/90 Breathing
Lying on your back with hips and knees at 90 degrees, slow diaphragmatic breaths are practised to encourage rib and pelvic position and relaxed breathing.
Primary muscles
- Transverse Abdominis
Secondary muscles
- Obliques
- Abs (Rectus Abdominis)
- Sets
- 1–2
- Reps
- 5–8 breaths
- Rest
- 0–30s
How to perform
Main muscles working (thicker lines)
Starting position
Lying on your back with feet on a wall or calves on a bench so the hips and knees are bent to 90 degrees.
Gently press the heels into the wall and let your lower back rest toward the floor.
Inhale slowly through the nose, expanding the belly, sides and back of the ribcage.
Exhale fully through the mouth, letting the ribs sink down and in.
Pause briefly after the exhale and repeat for the prescribed breaths.
Breathing: Inhale through the nose for about four seconds and exhale slowly through the mouth for about six seconds.
Coaching tips
Breathe low and wide into the ribs
Let the ribs drop on the exhale
Keep the neck and shoulders relaxed
Common mistakes
Lifting the chest and shoulders to breathe
Arching the lower back
Rushing the exhale
Safety notes
Breathe at a comfortable pace and stop if you feel lightheaded.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.