What Is 90/90 Breathing?
90/90 breathing and core bracing is quite possibly the most important technique you can learn to maintain a neutral pelvic tilt in every exercise and movement you do. We recommend that you give this exercise a try. Only about one fifth of our patients are able to do this core bracing technique on their first attempt. Breathe for anywhere between 2 to 5 minutes maintaining a tight core the entire time. Take each breath in through the nose and out through the mouth like you are trying to blow out 100 candles on a cake. Be sure to breath forcefully yet slowly and controlled. Each slow breath should take around 5-10 seconds.
90/90 Breathing Helps You Protect Your Spine
If you are able to tuck your hips back, pull your ribs down, tighten your abs, and breathe through your diaphragm (belly) without seeing a rise of the torso, then you are excellent at bracing and protecting your spine. It feels like wearing a weight belt. Start bracing in the standing position and while you are lifting, running, swimming, hiking, etc.
Tips on How to Do 90/90 Breathing
It may help to try this type of breath work on your back with your feet pressed against a wall and one hand on your belly and your heart to feel your breath move.
There may be some issues present that are stopping you from breathing into your diaphragm to achieve a braced position. This could be due to limited pelvic control, a rounded posture, weak abdominals, etc. If you would like us to expand on this technique, get in touch with us to book an appointment.
Contact us online today to learn more about 90/90 breathing.