Stage 1: supine, weeks 1–2
Lie on your back, knees bent. Light book on belly. Inhale through the nose so the book rises 1–2 cm. Exhale slowly so it falls. 10 breaths, three times a day.
Stage 2: seated, weeks 3–4
Sit upright, hands on lower ribs. Inhale so the ribs widen sideways into your hands. Exhale slowly. 10 breaths, three times a day.
Stage 3: standing, weeks 5–6
Stand, hands on lower ribs. Same drill — sideways rib expansion, slow exhale. Add a gentle weight-shift (left foot, right foot) to add coordination demand.
Stage 4: integration, week 7+
During daily activity (walking, climbing stairs), notice rib expansion on inhale. Brief check-ins, not constant monitoring.
Log your sessions in Breathe On and explore the matching guidance at [/breathing-for/long-covid](/breathing-for/long-covid).