breathing · beginner · mat

Prone Breathing

diaphragmdeep corerelaxation

0.0s / 12.0s

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Diaphragm / Deep Core

10%

Obliques

5%

Erector Spinae

6%

Diaphragm / Deep Core 10% — deep, not shown on the figure

Sets

1–2

Reps

8–10 breaths

Hold

4 sec in, 6 sec out

Rest

none needed

Prone position gives the low back and posterior ribs clear feedback as they expand into the floor.