Week 1 - Day 4

Drill 1: Supine Diaphragm Reset

Setup

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

Instructions

  • Inhale deeply through your nose, allowing the belly to expand.
  • Exhale softly, feeling the belly fall.
  • Focus on relaxing the ribs and diaphragm.
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 of the belly and lower ribs
  • Relaxed, controlled breathing

What to Avoid

  • Chest dominance or shallow breathing

Red Flags

  • Lightheadedness or difficulty maintaining position

Regression

  • Prop knees with a pillow to reduce tension.