These techniques help:

• Reconnect you with your deep abdominal muscles (especially the transverse abdominis)
• Stimulate the vagus nerve
• Reduce cortisol
• Rebalance intra-abdominal pressure to flatten the stomach and support posture

1. Supine Belly Breathing (Beginner)

Best for restoring the breath pattern if it’s been locked high in the chest.

How to do it:

• Lie on your back with knees bent, feet flat
• Place one hand on your chest, the other on your belly
• Inhale slowly through your nose, letting your belly rise while your chest stays still
• Exhale gently through your mouth (or nose), feeling your belly fall
• Optional: add a low humming sound on the exhale to stimulate the vagus nerve
• Repeat for 3–5 minutes, 2–3x per day

2. 90-90 Wall Breathing

Great for core reactivation and flattening the stomach.

How to do it:

• Lie on your back near a wall, hips and knees bent 90 degrees, feet flat on wall
• Place a pillow or block between your knees (light squeeze)
• Flatten your lower back to the floor
• Inhale through your nose into your belly and ribs
• Exhale fully through your mouth, blowing out all the air—hold for 3–5 seconds
• Feel your ribs move down and your core activate
• Repeat 5–10 breaths per set, 1–2 sets per day

3. Seated or Standing Belly Breathing (Real-World Use)

Perfect for reinforcing diaphragmatic control during your day. 

How to do it:

• Sit tall or stand upright with a neutral spine
• Place one hand over your stomach
• Inhale through your nose for 3–4 seconds, letting your belly gently expand
• Exhale slowly and fully through pursed lips (like blowing out a candle)
• Gently draw your belly inward on the exhale
• Use this in moments of stress, at work, or before sleep

4. Box Breathing (Core + Nervous System)

Balances the breath and brings calm mental focus.

How to do it:
Inhale – 4 seconds
Hold – 4 seconds
Exhale – 4 seconds
Hold – 4 seconds
Repeat for 4–8 rounds

👉 Add belly expansion during the inhale and full exhale to reinforce diaphragmatic control.

Tips for All Breathing Work:

• Place your tongue on the roof of your mouth (supports nasal breathing)
• Keep shoulders relaxed
• Let go of “sucking in” or holding tension—allow expansion and contraction
• Use it before meals, before sleep, and before workouts to reset your system