90/90 Breathing Release – The breathing exercise against inner tension & back pain

Those who experience lower back pain or are constantly under inner tension often don't need a harder stretch, but rather better breathing.
The so-called 90/90 breathing position is one of the most effective exercises to calm the nervous system, release deep muscle tension and reduce pressure in the lumbar spine.

This exercise is used worldwide in physiotherapy, competitive sports and pain therapy, and is an integral part of modern recovery protocols.

Why this exercise works

• Reduces pressure on the lumbar spine

• Calms the nervous system (parasympathetic activation)

• Improves diaphragmatic breathing and core activation

• Relieves inner tension and stress

Unlike classic stretches, this exercise works from the inside out – through breathing, core tension and natural positioning of the pelvis.

Here's how to perform the 90/90 Breathing Release

Take the starting position

• Lie on your back

• Place your legs at a 90° angle on a bench, couch or box.

• Knees and hips at right angles

• Rest your feet loosely

Activate pelvis

• Gently press your lower back into the floor.

• Tilt your pelvis slightly inwards (avoid arching your back)

Breathing – the most important part

• Breathe deeply into your abdomen for 4 seconds.

• Exhale calmly for 6 seconds.

• During exhalation: Slightly tighten your abdomen, keep your ribs closed.

⏱ Duration: 2–4 minutes

Goal: To release muscles through breathing, not through force.

Pro tip with ChiroGun

Use the ChiroGun on a low setting on your abdomen or chest to increase breath awareness. The vibration helps you feel the movement of your diaphragm and breathe more deeply, ideal for stress or inner tension.