90/90 Wall Balloon Breathing
Lying with hips and knees at 90 degrees and feet on the wall, students exhale slowly into a balloon to reposition the ribs and pelvis and engage the diaphragm. It is a common rehab breathing drill that brings heart rate down and eases lower-back tension.
How to play
- Lie on your back on a yoga mat with feet on the wall, hips and knees at 90 degrees, and a balloon in hand (1 min to set up).
- Gently press your heels down into the wall until you feel the backs of your thighs switch on and your lower back settle toward the floor.
- Cycle: breathe in through your nose for 3-4 seconds, blow a long breath into the balloon for 6-8 seconds, then pause 3 seconds with your tongue on the roof of your mouth so no air escapes; breathe in through your nose again without letting go of the balloon.
- Do 4 cycles, take the balloon away with your hand, and rest 30 seconds; repeat another set of 4 (3 min total).
- Without the balloon, take 1 minute of slow nasal breathing, noticing your ribs drop as you breathe out.
- Roll to your side to get up, then deflate and put away your own balloon.
Rules
- Each balloon belongs to one person: no sharing or swapping.
- If you feel dizzy, drop the balloon and breathe normally.
- Don't puff your cheeks: air leaves slowly from the belly.
- The lower back doesn't arch during the drill.
Variations
Easier
Do it without a balloon, breathing out through pursed lips as if blowing on a candle without putting it out.
Standard
With a balloon, two sets of 4 cycles in the 90/90 position.
Harder
Lift the hips slightly off the floor during exhales while keeping heels against the wall.
Adaptations
- Limited mobility: do it seated with feet on a bench and back supported, using the same breathing cycle.
- Autism or anxiety: allow eyes open and show the cycle on a timing card.
- Students with asthma or low capacity: shorter exhales and no balloon, with comfort first.
Learning goals
- Experience a full exhale as a recovery tool.
- Connect pelvis and rib position to breathing.
- Bring arousal down on their own at the end of class.
Equipment for a class of 25
- balloons: 25
- yoga mats: 25
Teacher tip
Check for latex allergies before handing out balloons; if there are any, use latex-free balloons or the no-balloon version. Many students lose air on the inhale, so keep cueing tongue on the roof of the mouth.
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