📖 Static demo — read-only snapshot
You’re browsing a static build of the Body IQ knowledge graph, so everything loads with no backend. A few things that need the live server are turned off here:
- Global search (sidebar) is disabled — it queries the API.
- The JSON API and the API “Try it” playgroundaren’t included.
- The data is a snapshot — it refreshes only when the demo is rebuilt, not live from the database.
Everything else — the body map, progression ladders, coverage heatmap, exercise finder, and all anatomy/exercise/source pages — works fully. The full app (live search + API + database) runs from the source on GitHub.
Supine 90-90 with Breath Pacing
Positions & Range of Motion
- Start
- supine with hips and knees flexed to 90°, calves resting on a chair/ottoman/wall, hands on the belly, low back in light contact with the floor
- End
- sustained 90-90 posture with belly rising before chest during slow diaphragmatic inhalation (~6 breaths/min)
- Range of Motion
- isometric hold — minimal joint excursion; movement is rib/abdominal expansion during breathing
How to Perform
Lie supine with hips and knees flexed to 90° (calves on a chair, ottoman, or wall). Place hands on belly. Breathe slow diaphragmatic breaths (~6/min). Optimizes zone of apposition for the diaphragm and provides maximal somatosensory grounding.
Opens a YouTube search for “Supine 90-90 with Breath Pacing”
Coaching Cues
- 1
Low back stays in light contact with the floor — no arching
(tactile) - 2
Belly rises before chest on each inhale
(tactile)
Evidence-Based Dosing & EMG Data
5–10 minutes, 1–2×/day.
Muscles Involved (1)
Primary Movers
Easier Variations ↓
Hooklying (Feet on Floor)
Use hooklying if calves-on-elevation isn't available.
Harder Variations ↑
Add Cyclic Sigh
Replace plain slow breathing with cyclic sighing in this position.
Why This Exercise Matters
Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:
Research Notes
Pilot RCT demonstrated neurobiological and anti-inflammatory effects of structured diaphragmatic breathing in this position — vagal stimulation, increased parasympathetic activity, normalized BP/HR, reduced cortisol [Maniaci 2024 Stress and Health].