Diaphragm, Lung & Respiratory Conditioning Routine
A breath-focused sequence for resilience, fascia release, and nervous system renewal
Core Breath Principles
- Nasal-only breathing unless otherwise noted
- Tongue rests on the roof of the mouth at all times (connects craniosacral circuit)
- Maintain a soft pelvic floor lift on inhale, and allow release on exhale
- Keep movements slow and matched to breath rhythm, not reps
BREATHWORK PHASE — Strengthen Lung Capacity & Breath Control
1. Antara Kumbhaka – Inhale Breath Retention
Why:
This is the most direct way to improve inspiratory control, increase lung capacity, and train diaphragm endurance. It boosts VO₂ max and improves tolerance to internal pressure, training the lungs and nervous system to remain calm under load.
- Organs: Lungs, diaphragm, heart
- Meridians: Lung, Pericardium, Kidney
- Energetics: Strengthens Middle Dan Tian (chest), supports Shen (spirit anchoring)
How:
- Inhale slowly through the nose (about 5–6 sec)
- Hold the breath in (Kumbhaka) for 5–10 seconds without tension
- Exhale slowly and fully
- Repeat for 6–10 rounds, gradually increasing hold time as capacity builds
- Use the supplied audio file for pacing (optional)
2. Antara & Bhaya Kumbhaka – Inhale & Exhale Breath Retention
Why:
Combines both breath holds to condition the diaphragm through full-range contraction and relaxation, while training CO₂ tolerance and emotional composure.
- Organs: Lungs, diaphragm, kidneys, nervous system
- Meridians: Lung, Kidney, Governing Vessel
- Energetics: Balances Yin/Yang rhythms in the breath and spirit field
How:
- Inhale through the nose for 5–6 seconds
- Hold after inhale (Antara) for 5–10 seconds
- Exhale slowly
- Hold after exhale (Bhaya) for 5–10 seconds
- Then inhale again
- Repeat 3–5 cycles (longer with experience)
- Use supplied audio cues to support consistency
3. Lung Capacity Expansion – Layered Inhalation with Long Exhale
Why:
This drill stretches the lung tissue, expands intercostal flexibility, and supports fascial elasticity of the lungs and chest wall.
- Organs: Lungs, large intestine
- Meridians: Lung, Large Intestine, Pericardium
- Energetics: Opens Wei Qi (protective energy), builds breath resilience
How:
- Inhale gently into upper lungs for 2 seconds, then hold for 3 seconds
- Repeat that stacked inhale–hold (building more air) 3–5 times
- Then exhale as slowly as possible through the nose or pursed lips
- Perform 3–5 full rounds
- Stay relaxed in the face, shoulders, and jaw
FASCIAL HYDRATION & RESTORATION PHASE — Free the Breath System
These manual techniques rehydrate connective tissue, decompress fascial adhesions, and release pressure from nerves and lymphatics that impact breath mechanics. Best done after or in between breathwork sets.
4. Scalenes – Rib Lift with Gaze Spiral
Why:
The scalenes often become overactive and fibrotic from poor breathing. Releasing them restores upper rib mobility, reduces neck tension, and improves access to diaphragmatic breath.
- Organs: Lungs, thyroid
- Meridians: Lung, Triple Burner
- Energetics: Clears upper neck gate, reduces head-chest disconnection
How:
- Place one hand across the opposite scalenes (side of neck)
- Gently pull the tissue down over the first rib
- Look up and across in the opposite direction, slowly
- Breathe in during rotation, exhale and soften
- Repeat 3–5x per side
5. Collarbones – Skin Lift & Shoulder Glide
Why:
Improves drainage through the thoracic duct, releases fascial compression near the vagus nerve, and decompresses the upper lung inlet.
- Organs: Lungs, lymphatic system
- Meridians: Kidney, Stomach, Lung
- Energetics: Opens entrance to breath channels (door of breath)
How:
- Use fingers to lift the skin above the collarbone
- Simultaneously roll the shoulder backward, opening the chest
- Perform both sides, alternating slowly with nasal breath
- Repeat 3–5x each side
6. Chest & Sternum – Tissue Pull & Foam Roller
Why:
The sternum is a keystone for breath pressure, and the fascia around it connects to the diaphragm, ribs, and throat. Releasing this allows the front body to breathe again.
- Organs: Heart, lungs, thymus
- Meridians: Pericardium, Lung, Conception Vessel
- Energetics: Clears stagnation around the Heart-Mind connection
How:
- Use hands to pull skin and fascia from the sternum outward, top to bottom
- From the upper arm, drag pectoral tissue downward
- Optionally, roll gently on a foam roller along the sternum and pecs
- Breathe fully while you release tension
7. Ribcage – Skin Lift with Side Flexion
Why:
Hydrates and unlocks the intercostal space, supporting lung expansion and elasticity of the diaphragm and liver capsule.
- Organs: Lungs, liver
- Meridians: Gallbladder, Liver, Spleen
- Energetics: Opens side gates (dai mai), supports diaphragmatic wave
How:
- Gently lift the skin/fascia over the ribs
- Slowly side bend away from the lifted side, then return
- Breathe into the stretched side with awareness
- Repeat both sides 3–5 times
8. Diaphragm – Manual Release & Foam Roller
Why:
The diaphragm attaches under the ribs and into the spine. Manual work here frees the central breath muscle, improves organ motility, and resets breath-depth reflexes.
- Organs: Liver, stomach, spleen, diaphragm
- Meridians: Liver, Spleen, Conception Vessel
- Energetics: Middle and Lower Dan Tian harmonization
How (Manual):
- Slide fingers under the ribcage, from center to side
- Massage gently in a scooping motion, especially under ribs 7–10
- Inhale softly as you press, exhale as you release
How (Foam Roller):
- Lie face down on a soft foam roller positioned under your lower ribs
- Take 5–10 slow, full breaths
- Let the diaphragm and abdomen soften over the roller as you exhale
Final Integration
- Finish with 5–10 minutes of free nasal breathing, sitting upright
- Keep tongue sealed, breath slow, and body relaxed
- Observe the ease and depth of the breath
- Optional: combine with alternate nostril breathing or humming to anchor rhythm