Week 1 - Day 1

Drill 2: Hooklying Belly Breathing

Setup

  • Lie on your back with knees bent, feet flat on the floor.
  • Place one hand on your chest and the other on your belly.

Instructions

  • Inhale gently through your nose, allowing the belly to rise without moving the chest.
  • Exhale softly through your mouth or nose, allowing the belly to fall naturally.
  • Focus on minimizing upper chest movement.
Sets: 2
Reps: 5 – 8 breath cycles per set
Breath: Inhale 3 – 4 seconds, exhale 4 – 6 seconds
Rest: Between sets or as needed

What to Feel

  • Belly rising under your hand with each inhale.
  • Sense of relaxation and minimal chest movement.

What to Avoid

  • Lifting the chest or shrugging shoulders.
  • Forcing or over-controlling the breath.

Red Flags

  • Lightheadedness or shortness of breath.

Regression

  • Prop knees up with a pillow if the lower back feels strained.