Week 1 - Day 3

Drill 3: Supported Breath Patterning

Setup

  • Sit upright in a chair, feet flat on the floor.
  • Hands resting gently on your lower ribs.

Instructions

  • Inhale deeply into the belly and lower ribs.
  • Exhale fully and feel the ribs drop back.
  • Maintain slow, steady breaths throughout.
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

  • Expansion through the ribs and belly
  • Relaxation with minimal upper chest movement

What to Avoid

  • Holding breath or forcing exhalation

Red Flags

  • Lightheadedness or discomfort

Regression

  • Lean slightly forward to provide better feedback.