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MobilityBack-friendly

90/90 Breathing

Calms the nervous system and relaxes a guarded back after training.

💪 Diaphragm💪 Nervous system🏋️ bodyweight
Inhale · 4s
Calves on a bench. Breathe into your belly for 4, out slowly for 6.

Step by step

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Setup

Lie on your back with your calves resting on a bench or box, hips and knees at 90°.

Show all steps
  1. Setup: Lie on your back with your calves resting on a bench or box, hips and knees at 90°.
  2. Breathe in through the nose for 4 seconds, filling your belly and sides.
  3. Breathe out slowly through the mouth for 6 seconds.
  4. Let your lower back relax into the floor.
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Watch a video demo
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Tempo coach

Inhale 4sExhale 6s
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Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.

Pre-set checklist

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🛡️ Back safety

  • •Great any time your back feels tight or 'on guard'.

✗ Common mistakes

  • ✗Breathing into the chest only

Swap options

Half-Kneeling Hip Flexor StretchBack-safe

Opens up tight hips from sitting, which often pull on the lower back.

In your plan

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