practice · Tracked item
Diaphragmatic breathing
Every recorded take from the experts Cited tracks — each with the exact quote, source, and timestamp.
▲ Strong endorse
3 recommendations across 3 experts · 3 episodes
3 endorse
0 nuanced
0 avoid
Who's on the record
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Use a 3-1-6-1 breathing pattern (3s in, hold 1s, 6s out, hold 1s) for 10 breaths, a couple times daily to trigger the parasympathetic response.
“Take a big breath, three seconds in... six seconds to breathe out
CY▶ 12:50Dosage3s inhale, 1s hold, 6s exhale, 1s hold; 10 reps, twice dailyCertaintyexplicitstrong endorsement -
In a protocol
Place hand on belly and breathe so belly expands on inhale and contracts on exhale, with minimal chest movement; train this with phone alarms throughout the day.
“feel that belly slightly expand as you breathe in
TR▶ 1:24:00DosageSet 4-10 phone alarms per day to check breathing posture and practiceCertaintyexplicitstrong endorsement -
Guest recommendation In a protocol
Use diaphragmatic breathing as first-line intervention for back pain — dissociates diaphragm from psoas, signals non-threat to brain.
“the first intervention for back pain is breathing, is diaphragmatic breathing
TT▶ 1:15:00DosageSmall motions coupled to breath; isometric breath holds; long exhalesCertaintyexplicitstrong endorsement