90/90 Breathing Release – The breathing exercise against inner tension & back pain
Those experiencing lower back pain or constant inner tension often don't need a more intense stretch, but rather better breathing.
The so-called 90/90 Breathing Position is one of the most effective exercises for calming the nervous system, releasing deep muscle tension, and reducing pressure in the lumbar spine.
This exercise is used worldwide in physiotherapy, competitive sports, and pain management, and is an integral part of modern recovery protocols.
Why this exercise works
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Reduces pressure on the lumbar spine
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Calms the nervous system (parasympathetic activation)
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Improves the Diaphragmatic breathing & core activation
Relieves inner tension & Stress
Unlike classic stretches, this exercise works from the inside out – through breathing, core engagement, and natural pelvic positioning.
How to perform the 90/90 Breathing Release
Taking the starting position
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Gently press your lower back into the floor
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Tip your pelvis slightly inwards (avoid arching your back)
Breathing – the most important part
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4 seconds breathe deeply into your belly
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6 seconds breathe out slowly and calmly
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While exhaling: gently tighten your abdomen, keep your ribs closed
⏱ Duration: 2–4 minutes
Goal: Release muscles through breathing, not force.Pro tip with ChiroGun
Use the on the abdomen or chest area to increase breath awareness. The vibration helps to feel the movement of the diaphragm and to breathe more deeply, ideal for stress or inner pressure.
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