Breathing & Posture Reset
Your diaphragm is the foundation of core stability. When breathing mechanics break down, posture collapses with it. Fix both simultaneously.
Most people have never been taught how to breathe, and the consequence is a nervous system locked in a low-grade stress state, a diaphragm that doesn't function as a core stabilizer, and a posture that collapses from the inside out. This 12-exercise program teaches proper diaphragmatic breathing mechanics and uses them as the foundation for a complete postural reset. When you breathe right, everything else gets easier.
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Your Program Guide
8 weeks
Program duration
5x per week
Recommended frequency
~18 min
Per session
How to follow this program
Do one session 5 days a week. Each session takes about 15 to 18 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-4: 6 exercises, about 15 minutes. Weeks 5-8: 8 exercises, about 18 minutes. 5 new exercises come in, 3 drop off. The other video in this program is an optional extra. Add it on days you have more time. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 6 exercises each session, about 15 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 15 min
Do these 6 exercises each session, about 15 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 15 min
Your routine each session
- 1Cat-Cow
- 2Child's Pose
- 3Pelvic Tilts
- 4Thoracic Extension (Foam Roller)
- 5Dead Bug
- 6Diaphragmatic Breathing
Short on time? Do just Cat-Cow, Diaphragmatic Breathing (about 7 min).
Phase 2ProgressionDo these 8 exercises each session, about 18 minutes. 5 new exercises come in, and 3 you have already learned drop off your list.
Weeks 5-8
8 exercises
about 18 min
Do these 8 exercises each session, about 18 minutes. 5 new exercises come in, and 3 you have already learned drop off your list.
Weeks 5-8
8 exercises
about 18 min
Your routine each session
- 1Static Back New
- 2Cat-Cow
- 3Pelvic Tilts
- 4Dead Bug
- 5Glute Bridge New
- 6Standing Arm Circles New
- 7Wall Angels New
- 8Bird Dog New
No longer in your routine: Child's Pose, Thoracic Extension (Foam Roller), Diaphragmatic Breathing. You have learned these, so keep them for days you want extra work.
Short on time? Do just Cat-Cow, Pelvic Tilts, Dead Bug, Glute Bridge (about 7 min).
Optional extras
Not part of the daily routine. Add one on days you have more time: Supine Groin Progressive.
Do any of these sound familiar?
- Chronic neck and shoulder tension that returns after every massage
- Feeling of not being able to take a full, satisfying breath
- Upper chest breathing that elevates the shoulders with every inhale
- Anxiety or hypervigilance that correlates with shallow breathing
- Core that feels unstable despite doing "core exercises"
Why this happens
The root causes behind breathing & posture reset.
- Habitual chest breathing that chronically activates the accessory breathing muscles (SCM, scalenes, upper traps)
- Diaphragm that has stopped functioning as a primary core stabilizer
- Thoracic kyphosis that mechanically restricts diaphragmatic descent
- Chronic stress response keeping the nervous system in a sympathetic (chest-breathing) state
Why this works
Most people breathe into their chest, not their belly, creating chronic tension in the neck, shoulders, and upper back. Proper diaphragmatic breathing is the most powerful postural reset tool that almost nobody teaches.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
10 more videos included with purchase.
Unlock all 12 exercises
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Unlock all exercises, $97Frequently asked questions
How can breathing mechanics affect my posture?
The diaphragm is the floor of the thoracic cavity and works with the deep core muscles to create intra-abdominal pressure, the primary stability mechanism for the spine. When you breathe into your chest instead of your belly, this stabilization system doesn't activate, leaving the spine dependent on superficial muscles that create chronic tension and pain.
I feel dizzy when I try to breathe differently. Is that normal?
Yes, changing your breathing pattern shifts your CO2/O2 balance temporarily. The dizziness typically passes within a few sessions as your body recalibrates. The program introduces breathing changes gradually to minimize this.
Can breathing exercises help with anxiety?
Significantly. Diaphragmatic breathing directly activates the parasympathetic nervous system, reducing the cortisol and adrenaline that drive anxiety. Many people report that fixing their breathing mechanics has as much impact on their anxiety as anything else they've tried.
Is this relevant if I already meditate or do yoga?
Yes, many people who meditate or do yoga are still breathing into their chest during the rest of their day. This program trains the mechanical pattern so that correct breathing becomes your default, not just something you do intentionally during practice.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 12 corrective exercise videos
- Foundational breathing pattern correction from day one
- Progressive diaphragmatic retraining sequence
- Lifetime access on any device
- 30-day money-back guarantee
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