Diaphragmatic Breathing
Calms the nervous system and gently wakes up your deep core without straining the back.
What it helps
Calms the nervous system and gently engages your deep core — a relaxed, supported way to start any session.
How to do it
- Lie on your back, knees bent, one hand on your chest and one on your belly.
- Breathe in slowly through your nose so your belly rises while your chest stays still.
- Breathe out slowly through pursed lips, letting your belly fall.
Tips
- Keep it relaxed — never force the breath.
- Useful any time you feel tense or sore.
Commonly done as 5–10 breaths repetitions, several times a day.
Where this appears in recovery
Diaphragmatic Breathing is part of 8 recovery programs, typically in the phase 1 stage. Each program shows how it fits alongside the other movements:
- Anterior Cervical Discectomy and Fusion (ACDF) exercise guide
- Lumbar Microdiscectomy exercise guide
- Lumbar Disc Disease exercise guide
- Cervical Strain exercise guide
- Lumbar Spinal Stenosis exercise guide
- Low Back Pain exercise guide
- Sciatica (Lumbar Radiculopathy) exercise guide
- Spondylolisthesis exercise guide
All exercise guides · Condition guides · Recovery education
These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.