Stability-Ball 360-Breathing

Setup

Sit upright on a stability ball with your feet flat on the floor, hip-width apart. Maintain a neutral spine and relaxed shoulders.

Breathing Technique

1. Inhale: Take a deep breath through your nose. Focus on expanding your rib cage in all directions—front, back, and sides (the "360-degree" expansion). Feel your lower belly gently rise as well.

2. Exhale: Gently exhale through pursed lips. Focus on a slow, controlled release of air, activating your pelvic floor and drawing your deep core muscles (transverse abdominis) inward toward your spine without tucking your pelvis.

3. Consistency: Repeat this rhythmic breathing continuously, focusing on full lung capacity and conscious muscle engagement during the exhale.