breathing · beginner · bench

Seated Diaphragmatic Breathing

diaphragmdeep corerelaxation

0.0s / 12.0s

Working now

Diaphragm / Deep Core

10%

Obliques (exhale)

5%

Scalenes (stay quiet)

5%

Diaphragm / Deep Core 10% · Scalenes (stay quiet) 5% — deep, not shown on the figure

Sets

1–2

Reps

8–10 breaths

Hold

4 sec in, 6 sec out

Rest

none needed

The desk-friendly version of hook-lying diaphragmatic breathing — same pattern, no floor required.