Week 2 - Day 1

Drill 1: Supine Rib Expansion with Breath

Setup

  • Lie on your back with knees bent, feet flat on the floor.
  • Place hands gently on your lower ribs.

Instructions

  • Inhale deeply into the lower ribs, feeling lateral expansion.
  • Exhale softly, allowing ribs to fall naturally.
  • Maintain slow, controlled 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 of ribs during inhale.
  • Relaxed breath pattern with minimal chest rise.

What to Avoid

  • Breathing only into the upper chest.
  • Collapsing the ribcage or losing control.

Red Flags

  • Dizziness or discomfort with breath control.

Regression

  • Place a pillow under the knees to reduce tension in the lower back.