In a world obsessed with harder workouts, faster results, and heavier lifts, one of the most overlooked, and arguably most essential—performance tools is also the simplest:
● Your breath.
Also known as belly breathing, diaphragmatic breathing trains your body to use the diaphragm—a deep, dome-shaped muscle in your core that plays a central role in breathing, posture, and stability.
Most people default to shallow chest breathing or rely on their neck and upper traps (especially under stress or during intense workouts). Over time, this can lead to:
Poor movement patterns
● Excess tension in the shoulders, neck, and low back
● Decreased core control
● Fatigue and slower recovery
When we train diaphragmatic breathing, we restore the body’s natural breathing mechanics and unlock a powerful tool to move better, recover faster, and lift with more control.
Here’s a quick test:
● Lie down comfortably.
● Place one hand on your belly, one on your chest.
● Inhale through your nose.
✅ If your belly and ribs gently expand outward while your chest stays relatively still, you’re using your diaphragm.
❌ If your chest rises first or your neck feels tense, it’s time to retrain your breath.
Here’s a full progression you can implement into your training or recovery routine.
Beginner: Ground-Based Reset Drills
1. Crocodile Breathing (Prone Belly Breathing)
● Lie face down, forehead resting on your hands.
● Inhale through the nose, expanding your belly and sides into the floor.
● Exhale fully through the mouth, softening your body.
● 5 minutes or 10 slow breaths.
2. 90/90 Supine Breathing (Wall Supported)
● Lie on your back, feet on the wall with knees and hips at 90°.
● Inhale into your belly and sides.
● Exhale fully while keeping ribs down and pelvis neutral.
● 2–3 sets of 5 breaths.
3. Deadbug with Controlled Breathing
● Classic deadbug position.
● Inhale through nose, move limbs.
● Exhale through mouth, maintain ribcage control and flat back.
● 3 sets of 4–6 reps per side.
4. Wall Press Abs
● Lie supine, feet on wall, hands reaching to ceiling.
● Inhale into floor.
● Exhale and press feet/hands actively while engaging core.
● 2–3 sets of 5 breaths.
5. Bear Crawl Hold with Nasal Breathing
● Quadruped position, knees off floor.
● Maintain posture and nasal-only breathing.
● 3 sets of 20–30 seconds.
6. Loaded Carries (Suitcase or Front Rack)
● Choose moderate weight.
● Maintain tall posture, minimal rib flare.
● Breathe through the nose as long as possible.
● 3 rounds of 30–60 seconds.
Pick one or two beginner drills and practice for just 5–10 minutes per day. Add them before your workout as part of your warm-up or at the end as part of your recovery routine. Want help with form or progressions? Ask your coach at BKF to demo any of the drills.
Remember:
Diaphragmatic breathing isn’t just about better breathing. It’s about building the foundation for:
● Stronger lifts
● Less tension
● Faster recovery
● Better movement—on and off the gym floor
Your breath might just be your most underrated strength tool.
Book your Strategy Session today and we’ll assess your breathing, movement, and core stability as part of a full-body game plan tailored to your goals.
DM us on Instagram @BrooklynFitnessNYC or shoot us an email at info@brooklynfitness.com to get started.
Your breath is the first step toward real control. Let’s build from there
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