90/90 breathing is a foundational exercise designed to retrain your breathing mechanics, engage your core, and alleviate tension in the lower back, neck, and shoulders. Rooted in developmental kinesiology, this technique is widely utilized in rehabilitation and performance settings, including chiropractic care.
This progression includes three stages:
Supported 90/90 Breathing Position
Wall-Supported 90/90 Breathing
Unsupported 90/90 Breathing (DNS 3-Month Position)
Each stage builds upon the previous one, progressively challenging your core and breathing coordination.
1. Supported 90/90 Breathing Position (Foundational)
Instructions:
Lie on your back with hips and knees bent at 90 degrees, placing your feet flat against a wall.
Position your buttocks approximately 18 inches from the wall.
Place one hand on your chest and the other on your abdomen.
Inhale deeply through your nose, focusing on expanding your abdominal cavity so that the hand on your stomach rises while the hand on your chest remains stationary.
Exhale slowly, allowing the hand on your stomach to fall, keeping the hand on your chest still.
Repeat this breathing pattern for 10 to 12 breaths.
Benefits:
Establishes diaphragmatic breathing patterns.
Activates lower abdominal and pelvic floor muscles.
Reduces compensation from the chest and neck muscles.
2. Wall-Supported 90/90 Breathing
Instructions:
Maintain the same position as the foundational exercise, with hips and knees at 90 degrees and feet flat against the wall.
Gently press your heels into the wall, engaging your hamstrings and glutes to stabilize the pelvis.
Ensure your lower back remains in contact with the floor.
Inhale through your nose, focusing on expanding the abdomen.
Exhale entirely through your mouth, engaging the deep core muscles, particularly the lower abdominals.
Perform 10 to 12 controlled breaths in this position
Benefits:
Enhances lower body control and pelvic stability.
Integrates breathing with core muscle engagement.
Prepares the body for more advanced, unsupported positions.
3. Unsupported 90/90 Breathing (DNS 3-Month Position)
Video:
Instructions:
Lie on your back with hips and knees at 90 degrees, but without any support under your feet.
Engage your core to maintain this position, ensuring your lower back stays in contact with the floor.
Inhale through your nose, allowing your abdomen to expand.
Exhale through your mouth, engaging your core to maintain stability.
Repeat for 10 to 12 breaths, focusing on controlled breathing and engaging your core.
Benefits:
Mimics early developmental stages to reinforce natural breathing and postural control.
Strengthens internal stability systems without external support.
Improves overall performance, posture, and resilience to injury.
Final Thoughts
Referenced from Integrative Therapies and Wellness
90 90 breathing is a great exercise that focuses on improving core function. The abdomen can be best compared to an aluminum can with a spring inside it. The top of the can is made of the diaphragm; the bottom is the pelvic floor. The front wall is your abdominal muscles (including your transverse abdominis), and the back fence is your lower back muscles (including your multifidus). The spine is the coil in the center of the can.
When the canister’s walls are strong, they allow you to hold pressure and stabilize the coil inside the spine. However, if we have one weak piece in the system, it’s like having a hole in the can. Suddenly, it is no longer pressurized, and it’s much easier to deform the can and bend or injure the coil inside of it.
The best thing we can do to protect our spine is to have a robust core/canister. All core work begins with proper breathing exercises.
Mastering the diaphragm breath is crucial for improving breathing mechanics, core control, and overall movement efficiency. These progressions are commonly utilized in chiropractic rehabilitation to address issues ranging from lower back pain to shoulder dysfunction.
Consistency is key—view this as a coordination exercise as much as a strength one. If you’re uncertain about progressing or seek personalized guidance, consider scheduling a visit with our Livonia chiropractic team. We’re here to help you apply these techniques to your specific goals and conditions.
Contact Information:
Life in Motion Chiropractic
27620 Five Mile Road, Livonia, MI 48154
Phone: (734) 427-6333
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