How to Perform Fetal-Position Breathing

ByMike Collins

As you breathe in and out, have you ever noticed how your body responds, its motion having a palpable, deep pull? You can create that same sensation on command, amplifying each inhale and exhale with a targeted movement. The Fetal-Position Breathing exercise is a full-body activity that primarily targets the abdominal and back muscles. You’ll feel the burn from the outset, and that’s how you know that you’re working those deep core muscles that other exercises might miss. But it’s not just about the burn; it’s also about that elusive feeling you get when your body is properly aligned and your breath comes easy; it’s aesthetic improvements are nothing to scoff at. You’ll see a noticeable change in posture, a slenderizing of the waist, and an overall sculpting of the body.

Instructions:

  1. Prepare for this position by shifting your posterior to the extremity of your heels like a silk-suited hero seeking comfort in his cape, then slide your elbows to meet your knees as if they were two old friends long separated.
  2. Keep your neck neutral, resembling a stoic warrior standing at attention, but allow your back to round as if you were an alabaster pearl nestled within a perfect oyster.
  3. Breathe in through your nose, expanding the front of your abdomen like Atlas shrugging off his cosmic burden, then spread those breaths to both sides and down into the low back like a gentle breeze carrying secrets across a still lake.

Another advantage of the Fetal-Position Breathing exercise is that it requires little equipment. You can do it just about anywhere, all you need is a mat and maybe a soft cushion or two. It’s a unique exercise that can be done both by beginners and advanced yogis. This workout carries over to other sports, particularly endurance-based sports like running, as it increases lung capacity while building strength. In addition, this exercise is helpful in everyday life; it relieves stress and can even help you sleep better. Distinctions that set it apart from standard exercises include modifications for people with back issues, pregnant women, and those with weak muscles. No matter what your fitness level is, you can do this exercise and see incredible results.