Supine Recovery Breathing
Supine recovery breathing is a bodyweight rehabilitation exercise targeting the abs through diaphragmatic activation, with secondary engagement of the lower back. It involves practicing deep belly breathing in a supine position to promote nervous system recovery, reduce tension, and restore core function after training.
How to do it
- Lie flat on your back with your knees bent and feet flat on the floor, or with your legs elevated on a surface.
- Place one hand on your chest and the other on your belly.
- Inhale slowly through your nose, focusing on expanding your belly rather than your chest.
- Exhale fully through your mouth, letting your abdomen fall and releasing all tension.
- Continue for the desired duration, maintaining a slow and deliberate breathing rhythm.
Form cues
- Lie flat on your back with knees bent and feet flat.
- Place one hand on your chest and the other on your belly.
- Inhale slowly through your nose to expand your belly.
- Exhale fully through your mouth to release all tension.
Breathing: Inhale slowly and deeply through your nose, allowing your belly to rise, then exhale completely through your mouth to let your abdomen fall.
Common mistakes
- Breathing into the chest instead of the belly, which reduces deep abdominal activation and increases upper body tension.
- Forcing the breath too hard, which creates unnecessary muscle tightness rather than relaxation.
- Rushing the exhales, which prevents the nervous system from fully shifting into recovery mode.
Muscles worked
Primary: abs. Secondary: lower back.
Suggested sets & reps
Get fitter
3 sets × 2 minutes, rest 30 s
Lose weight
3 sets × 1 to 2 minutes, rest 30 s
Build muscle
3 sets × 1 to 2 minutes, rest 45 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel lightheaded or dizzy, return to normal breathing and take a rest.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do this exercise every day?
Yes, you can practice supine recovery breathing daily, especially after a workout or before bed to help calm your nervous system.
What if my lower back feels uncomfortable lying flat?
Try placing a small pillow or rolled towel under your knees, or elevate your lower legs on a chair or couch to flatten your back against the floor.
Should I feel my chest moving when I breathe?
Try to keep your chest relatively still and focus the movement on your belly rising and falling with each breath.