Week 1 - Day 3

Drill 1: Breath Reset in Side Lying

Setup

  • Lie on your side with knees bent at 90 degrees, head supported.
  • Place one hand on your top ribcage and the other on your belly.

Instructions

  • Inhale deeply into the lower ribs and belly.
  • Exhale softly, allowing ribs to drop naturally.
  • Focus on creating expansion in the lower ribs with each breath.
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

  • Lower ribcage expanding with each inhale
  • Relaxed and controlled breath pattern

What to Avoid

  • Overarching the low back
  • Tension in the upper chest or shoulders

Red Flags

  • Dizziness or shortness of breath

Regression

  • Prop the torso with a pillow to maintain alignment.