Breathing isn’t just oxygen—it’s pressure management. Better pressure equals happier discs, ribs, and shoulders. We’ll use two simple drills to teach your core to support without bracing like a statue.
Box Breathing (2 Minutes)
- Inhale 4, hold 4, exhale 4, hold 4—4 cycles.
- Feel ribs expand in 360°, not just belly rise.
Dead Bug with Exhale (3 Minutes)
- Opposite arm/leg; exhale fully as limb lowers.
- 6–8/side; slow and quiet.
Carryover
- Exhale gently before you lift groceries or a child.
- During hinges/squats, ribs down—no flare.
Want a core plan that reduces flare-ups? Work with Dr. Edward Komberg to connect breath and movement.