360 Breathing

360 breathing teaches your body how to use the diaphragm and deep core muscles more efficiently to create pressure all around your midsection. Instead of breathing into just the chest or belly, 360 breathing trains expansion through the sides and lower back as well. This supports a stronger and more balanced core which helps protect the spine during lifting and everyday movement.

Many people rely on shallow breathing patterns that lead to tension in the neck and lower back. 360 breathing helps restore a more natural breathing pattern that improves posture, reduces compensations, and creates better stability for squats, deadlifts, planks, and overhead strength work.

Practice 360 breathing regularly to build a stronger foundation for athletic performance and daily life.

Why Use 360 Breathing

• Improves deep core activation for better spine stability
• Reduces neck and low back tension linked to poor breathing habits
• Supports stronger bracing for lifting and athletic tasks
• Helps manage stress and promotes more efficient breathing
• Builds awareness of posture and rib positioning

Equipment Needed

No equipment needed
Optional: A band around the ribs for feedback
Optional: Hands placed around the ribcage

How to Perform 360 Breathing

1. Sit, stand, or lie on your back in a comfortable position.
2. Place your hands gently around the lower ribs or wrap a light band around the torso.
3. Inhale through the nose and expand outward into the belly, sides, and low back.
4. Keep the shoulders relaxed and avoid lifting the chest upward.
5. Exhale slowly while keeping the ribcage stacked over the pelvis.
6. Maintain steady breathing at a calm pace for several cycles.

Common Mistakes

• Breathing only into the chest or belly
• Shrugging the shoulders during the inhale
• Arching the lower back or flaring the ribs outward
• Rushing the breath instead of staying controlled
• Losing core engagement completely during exhales

Progressions and Regressions

• Regression: Practice lying on your back with knees bent for more support
• Progression: Perform in tall kneeling or standing to increase core control
• Progression: Add light pressure to the ribs with your hands or wrap a band for tactile feedback
• Advanced: Apply breathing to core exercises like planks, squats, and deadlifts