Week 1 - Day 5

Drill 5: Seated Breath and Pelvic Awareness

Setup

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

Instructions

  • Inhale deeply into your belly and ribs.
  • Exhale fully while maintaining a neutral pelvis.
  • Maintain awareness of rib and pelvis position 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

  • Awareness of rib expansion and pelvic control
  • Smooth, steady breath with minimal upper chest involvement

What to Avoid

  • Overextending or collapsing posture
  • Shallow chest breathing

Red Flags

  • Difficulty maintaining breath control

Regression

  • Place a pillow behind the lower back for added support.