Week 1 - Day 4

Drill 5: Seated Breath with Rib Control

Setup

  • Sit upright on a firm chair, feet flat.
  • Hands gently resting on your ribs.

Instructions

  • Inhale into the lower ribs and belly.
  • Exhale fully, feeling the ribs drop back.
  • Maintain a neutral pelvis 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 and contraction of the lower ribs
  • Smooth, relaxed breathing

What to Avoid

  • Overextending or collapsing posture

Red Flags

  • Difficulty maintaining control

Regression

  • Place a pillow behind the lower back for support.