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Crocodile Breathing (Prone Diaphragmatic)
Positions & Range of Motion
- Start
- prone with the forehead resting on stacked hands, legs extended, the whole front of the body in contact with the floor
- End
- same prone position sustained; the belly presses down into the floor and the low back rises slightly on inhale, then settles on exhale — no change in body position
- Range of Motion
- isometric hold — minimal joint excursion; movement limited to abdominal and lower-rib expansion against the floor during breathing
How to Perform
Lie prone with forehead resting on stacked hands. Breathe so the belly presses into the floor on inhale and releases on exhale. The prone position gives clear proprioceptive feedback that the diaphragm is descending posteriorly into the lower ribs.
Opens a YouTube search for “Crocodile Breathing (Prone Diaphragmatic)”
Coaching Cues
- 1
Belly should push into the floor on every inhale
(tactile) - 2
Low back should rise slightly with breath, then settle on exhale
(tactile)
Evidence-Based Dosing & EMG Data
5–10 minutes, 1–2×/day; especially valuable for users who chest-breathe.
Muscles Involved (2)
Primary Movers
Synergists & Assistors
Easier Variations ↓
Supine Diaphragmatic
Same drill supine if prone is uncomfortable for the lumbar spine.
Harder Variations ↑
Quadruped Diaphragmatic
Hands and knees position challenges core + breath integration.
Why This Exercise Matters
Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:
Research Notes
Classic PRI/Gray Cook teaching tool for diaphragmatic breath relearning. The floor gives unambiguous tactile feedback about belly expansion direction.