Week 3 - Day 2

Drill 1: Seated Rib Expansion with Breath Control

Setup

  • Sit upright in a firm chair, feet flat on the floor.
  • Hands resting gently on the sides of your ribcage.

Instructions

  • Inhale deeply through your nose, feeling ribs expand laterally.
  • Exhale and allow the ribs to return to neutral.
  • Focus on symmetrical expansion on both sides.
Sets: 2
Reps: 5–8 breath cycles per set
Breath: Inhale 3–4 seconds, exhale 4–6 seconds
Rest: As needed

What to Feel

  • Ribs expanding outward and back
  • Steady breath with minimal upper chest movement

What to Avoid

  • Shallow breathing or shrugging shoulders

Red Flags

  • Dizziness or discomfort

Regression

  • Place hands on thighs for added stability.