If there’s one thing that’s been consistent across high-level performers throughout history, it’s this:
They all understood the power of breathing.
Yogis built entire systems around it.
Ancient martial artists used it to control movement and energy.
Military operators use it to stay calm under stress.
Athletes, singers, and performers rely on it to perform at a high level.
And yet, most people completely overlook it.
They chase strength, better conditioning and endurance, and more range of motion.
But they ignore the one thing that influences all three.
Why Breathing Matters
Breathing isn’t just about getting oxygen.
It directly affects:
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Your nervous system
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Your joint position
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Your ability to move
When your breathing is off, your body adapts.
Tension builds, joints lose space, and your movement becomes restricted.
Over time, this shows up as:
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Tight hips
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Stiff shoulders
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Low back discomfort
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Poor recovery
But when you restore proper breathing, you can reverse a lot of that.
You create space, reduce tension, and improve how your body moves.
Why I Use Positional Breathing
There are a lot of breathing methods out there.
What I’ve found most effective is positional breathing drills.
Instead of just focusing on inhaling and exhaling, you use specific positions to guide where air goes in the body.
This allows you to:
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Open space in restricted areas
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Restore relative motion between joints
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Relax the nervous system
It’s not just breathing. It’s retraining how your body moves and organizes itself.
3 Positions I Use Regularly
1. 90/90 Supine Breathing (Low Reach)
https://www.instagram.com/p/DW7ADh6DvaZ/
This is one of the best places to start.
Lying on your back with your feet elevated, you use a low reach to help direct air into the back side of the ribcage.
This helps open space through the posterior ribs and reduces extension-based tension through the lower back.
The result is better ribcage position, improved hip mobility, and less strain on the lumbar spine.
This one is excellent for after training, especially hard sparring, because it allows the ribs to come down and the diaphragm to reset in it's optimal position.
2. Rockback Breathing
https://youtube.com/shorts/FTuwLZ-upXM
Rockback breathing is a technique designed to relieve upper back tension and stiffness through the spine.
By assuming this position and breathing into the posterior rib cage you can expand this are, which is commonly tight and compressed on most people.
In turn, this helps improve shoulder mobility and movement of the spine.
By rocking back onto the heels in a child’s pose-like position, it calms the nervous system, aids in pelvic floor expansion, and can even help with lower back tension.
3. Sidelying Breathing (Overhead Reach)
https://www.instagram.com/reel/DXHdqLfAGuH
This position helps target areas that are often difficult to access.
With an overhead reach, you can open space through the sides of ribcage, as well as the front and back, improving thoracic rotation and shoulder mobility.
It also allows you to work side-to-side differences, which is critical for grapplers who tend to favor one direction.
Most people are compressed on one side, usually the right. This position helps open up your lateral body by using the breath to push out tension from the inside.
When to Use These
Breathing isn’t something you only do when you’re hurt.
You can use these positions:
Before training to open space and prepare your body to move.
After training to decompress and begin the recovery process.
On rest days to reduce tension, restore movement, and promote recovery.
Final Thoughts
Breathing might be the simplest tool you have, but it’s also one of the most powerful.
It influences how you move, how you recover, and how your body holds tension over time.
If your goal is to stay strong, mobile, and resilient for years, this is something worth practicing consistently.
Start with these 3 positions before or after training to reap the benefits.
WHENEVER YOU’RE READY, THERE ARE 4 WAYS I CAN HELP YOU:
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