Week 1 - Day 5

Drill 1: Prone Diaphragmatic Breathing

Setup

  • Lie face down with forehead resting on your hands.
  • Legs extended, toes pointing slightly outward.

Instructions

  • Inhale deeply, feeling your belly push into the floor.
  • Exhale softly, allowing your ribs and belly to fall naturally.
  • Focus on expanding your breath into the back and sides of your ribcage.
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 pressing into the floor with each inhale
  • Relaxed, steady breathing

What to Avoid

  • Shallow chest breathing
  • Holding tension in the upper body

Red Flags

  • Dizziness or discomfort

Regression

  • Use a pillow under your forehead for comfort.