This exercise will help you optimize the use of your diaphragm muscle to gain mobility and stability throughout your thorax and spine.
Start by lying on your back with your knees bent. Place one hand on your upper chest and the other hand on your abdomen below your belly button. Inhale slowly through your nose for 3 seconds and then pause. Exhale through your mouth or nose for 4-6 seconds and pause again. Try moving your hands to the sides of your abdomen to feel that your ribs are expanding all the way around as you breathe. Practice this breathing pattern for 5-10 minutes daily.
