The 360 Breathing exercise is one of the most powerful tools for improving posture, core stability, and spinal health. Unlike shallow chest breathing, this method focuses on expanding the abdomen in all directions — front, sides, and back — to create intense intra-abdominal pressure. This pressure helps stabilize the spine and protect the lower back during activities such as lifting, bending, and athletics. For a deeper dive into diaphragmatic techniques, see the Cleveland Clinic’s breathing resource.
In this demonstration, Dr. Ryley Perryman of Life in Motion Chiropractic shows how to perform 360 breathing correctly. It is often taught to patients who struggle with low back pain, posture issues, or difficulty maintaining core engagement during daily life and exercise.
How to Perform 360 Breathing
Step 1: Sit or stand tall and place your hands around your abdomen. Thumbs should press lightly into your back while fingers and palms wrap around your sides and front.
Step 2: Tuck your ribs down slightly to maintain a neutral spine.
Step 3: Inhale deeply through your nose, focusing on expanding your abdomen forward, sideways, and backward against your hands.
Step 4: Exhale slowly, keeping the abdominal wall engaged without collapsing the chest.
Step 5: Repeat for 5–10 breaths, practicing until the expansion feels even in all directions.
This style of breathing not only improves oxygen exchange but also reinforces core stability and spinal alignment. Many patients report a reduction in tension in the neck and shoulders when transitioning from chest breathing to diaphragmatic breathing. For more technical insights, see Physiopedia’s guide to diaphragmatic breathing.
Benefits of 360 Breathing
- Trains the diaphragm for efficient breathing
- Improves intra-abdominal pressure and core stability
- Protects the lower back during lifting and bending
- Enhances posture and reduces stress on the upper body
- Supports athletic performance and rehabilitation
Life in Motion Chiropractic is located at 27620 Five Mile Road, Livonia, MI 48154, near the intersection of Five Mile and Inkster Road. We offer chiropractic care, chiropractic rehabilitation, and corrective exercise programs for patients in Livonia, Redford, Farmington Hills, and surrounding communities. The 360 breathing exercise is frequently included in our care plans to help patients strengthen their core and improve overall function.
Schedule your appointment today to learn how 360 breathing can support your posture, stability, and long-term spinal health.
