Mobility exercise
360 Breathing
MobilityBodyweight2:50 demo
A lying breathing drill that teaches you to expand your ribcage evenly in every direction for core and pelvic floor control.
How to perform it
Lie on your back with knees bent and feet flat.
Get comfortable and relaxed through your hips and lower back.
Inhale slowly through your nose, expanding front, sides and back.
Exhale slowly and fully, then repeat.
Coaching cues
- Expand in all directions, not just the belly
- Keep the neck and shoulders relaxed
- Slow, quiet breaths
- Feel the back of the ribs widen into the floor
Make it easier
Place your hands on your sides for feedback.
Make it harder
Add a short pause at the top and bottom of each breath.
What it trains
Diaphragmatic breathingCore awarenessPelvic floor coordinationRibcage expansion
Programming
5–10 slow breaths, 1–3 rounds.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Keep exploring
More mobility & breathing
Get started
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