Four Breath exercises to try

woman tryng the four breathing exercises in nature

Four Lower-Abs + Breath Exercises to Try

This week I want to shift your attention lower down away from the upper abs and back into the quieter, steadier support of your lower belly.

When we do a lot of rib-focused work, it’s very common to accidentally build too much effort in the upper abs and the front of the chest. Nothing is “wrong”, it just means the body is trying to help… a little too much.

So these exercises are here to rebalance the system:

• soften the gripping,

• settle the breath,

• let the lower abs respond again without force,

• and reconnect the ribs and pelvis in a way that feels natural and spacious.

1️⃣ Bottom-Up Breathing Reset

Purpose: Soften tension and reconnect breath, pelvis, and lower abs.

How to do it:

• Lie on your back, knees bent, feet relaxed.

• One hand on your lower ribs, one on your lower belly.

• Inhale: imagine the breath rising from the base upwards — pelvic floor softens, belly expands, ribs widen.

• Exhale: let everything melt back in without pushing or gripping.

6–8 slow breaths.

2️⃣ ASIS String Breath (Diane Lee cue)

Purpose: Lower-ab support without bracing or drawing in.

How to do it:

• Lightly rest fingertips on your ASIS (front hip bones).

• Imagine a soft string between them.

• Inhale: ribs widen; visualise the ASIS gently drawing inward.

• Exhale: breath softens; ASIS gently ease apart again.

6 quiet breaths.
(A visualisation cue, not a big movement.)

3️⃣ Single Knee Float (Breath + Leg Lift)

Purpose: Coordinate breath and lower abs with movement, without pressure.

How to do it:

• Stay on your back.

• Inhale: ribs open, pelvic floor softens, ASIS draw in.

• As the inhale continues, float one knee up into a soft tabletop.

• Exhale: lower the foot gently, pelvis spacious.

5–6 reps per leg.

4️⃣ Standing Breath + March

Purpose: Bring this breath-led lower-abs connection into daily life.

How to do it:

• Stand tall, knees soft.

• Inhale: ribs widen, ASIS draw in (visualisation).

• Let that inhale support you as you float one knee into a gentle march.

• Exhale: soften everything as the foot lands.

8–10 slow marches.

5️⃣ Rib–Pelvis Coordination (Opposite Rib + ASIS Hold)

Purpose: Feel how the ribs and front of the pelvis naturally respond to each other — without effort.

How to do it:

• Come back to semi-supine (lying with knees bent).

• Place one hand on one ASIS, and the other hand on the opposite-side lower ribs.

• Inhale:

  • Feel the ribs under your hand open and widen.

  • Visualise the ASIS on the other side drawing gently inward at the same time.

• Exhale:

  • Ribs soften and close.

  • ASIS under your hand gently eases away again.

Take 6–8 breaths.
Move slowly enough that you can sense the relationship between rib expansion and pelvic settling — steady, rhythmic, effortless.

A gentle reminder

Let this be slow and curious, an invitation, not a workout.
A way of finding your centre again when the upper body tries to take over.

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