If you’ve ever gone through a fitness rabbit hole on TikTok or dabbled in Pilates, you may have come across a breathing exercise known as 90-90 breathing. This simple technique involves lying on your back with your knees bent, inhaling through your nose, and exhaling through your mouth. As easy as it is, trainers and health experts swear by its benefits when it comes to core strength and posture. In fact, it may even help your stomach appear flatter.
To learn more about the benefits of this easy-as-pie exercise, we spoke to Dr. Wesley Buckle, N.D., licensed naturopathic doctor from Oasis Health. Find all of his expert insight below.
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What is 90-90 breathing?
First things first: what exactly is this technique? “90/90 breathing is a type of breathing exercise that you do lying on your back,” explains Dr. Buckle. “Your knees are bent at 90 degrees, which is where the name came from.”
Unlike crunches or planks, this move isn’t about forceful abdominal contractions. Instead, it focuses on intentional breathing patterns that recruit your deep core muscles, including the transverse abdominis, which is a muscle group you can think of as an internal corset.
Here’s how it’s done:
- Lie on your back
- Bend your knees so they’re at a 90-degree angle and rest your calves on a seat.
- Flatten your back gently against the floor by tucking your pelvis slightly under.
- Place your hands on the sides of your ribcage or on your stomach so you can feel the movement as you breathe.
- Inhale through your nose, slowly and deeply, directing the air into your belly and ribs.
- Exhale through your mouth.
- Repeat this breathing cycle for 5–10 minutes.
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How it can help your stomach look flatter
While 90-90 breathing won’t burn belly fat directly, it does change the way your core functions, which can influence how flat your stomach appears. "One of the benefits is that it helps stabilize and strengthen the core," says Dr. Buckle. "This can help improve balance and posture."
Better alignment and stronger support for your spine can create the appearance of a tighter, pulled-in stomach. As Dr. Buckle puts it: "This exercise doesn’t directly burn belly fat or help a person achieve a flatter stomach. However, because it does strengthen the core, this could make the stomach appear to be flatter." Got it!
Bottom line
Can a breathing exercise help you shed belly fat? Not necessarily. However, you can think of 90-90 breathing as a tool that builds a stronger core, strengthening your body's foundation from the inside out. And when your body moves more efficiently and your posture improves, a smoother, flatter stomach often follows.
