Breathe First, Move Better
A Simple Daily Reset (3–5 min)
Why Your Breath Might Be the Missing Link in Performance, Posture, and Pain Relief
You’ve probably been told to brace your core, stretch your hip flexors, or activate your glutes. But what if the most powerful fix… is the way you breathe?
This week, I’m revisiting a simple tool that’s saved me from SI joint flare-ups, back tightness, and inconsistent squat sessions more times than I can count. It’s not flashy. But it works.
My Pattern.
Back squats are one of my favourite exercises, my back doesn’t always love them, but my ego does. That feeling of getting under the bar and loading more weight on. If you have done heavy back squats, you know what I’m talking about.
I hadn’t squatted in a while, my pecs were tight, and my lower back not moving so well and by the time I finished my last set, my SI Joint (Sacroilliac Joint) was not happy. Then a few days later, whilst doing hill sprints, it jammed completely.
But here’s simple fix that got me back to neutral in 48 hours:
90/90 breathing + glute activation. That’s it.
🧬 Why Breathing Works So Well
Most people think of breathing as passive. But it's actually a mechanical reset button that affects:
Your Position
It re-aligns your rib cage over your pelvis
It brings you out of excessive lumbar extension
It reduces the compression through your SI joint and spine
Your Nervous System
Deep nasal inhales + long exhales down regulate tension
It tells your body: you’re safe to move
Your back muscles start to let go
Your Stability
Engaging the diaphragm activates deep core muscles
Builds real intra-abdominal pressure, not just “tight abs”
Helps your spine move the way it’s meant to
Heres’ a Simple Daily Reset (3–5 min)
You can do this before training, after a long day of sitting, or any time your back feels tight:
1. 90/90 Wall Breathing – 5 Breaths
Lie on your back, feet on the wall, knees/hips at 90°
Slightly tuck your pelvis off the floor
Inhale through your nose, feel your ribs expand
Exhale fully through your mouth — like fogging a mirror
Repeat for 5 slow, deliberate breaths
2. Glute Bridge + Reach – 2 x 10 Reps
Bridge hips up, reach arms to ceiling
Keep ribs down, pelvis tucked
Feel glutes doing the work, not your back
3. Monster Walks or Clamshells – 2 x 10/side
Fire up lateral glutes to hold that neutral pelvis
How It Carries Over Into Training
Easier to get into squat position without arching your back
Better running posture — upright with controlled pelvis
Less strain on low back and SI joint
More consistent performance
Final Thought
When things feel off — tight hips, cranky back, poor movement — don’t reach for a fancy fix.
Start with your breath.
Stay consistent and keep stacking
Rod