Three-Zone Breathing Check
Check lower-rib, chest, and neck movement before training your breath
- Difficulty
- Starter
- Time to result
- ~days to results
- Steps
- 5
- Confidence
- 94%
Nestor demonstrates a three-part check for the mechanics of a deep breath. First, place the hands above the hip bones and inhale low; outward movement at the sides indicates that the diaphragm is descending. Second, rest the fingers along the collarbone and let the breath expand upward into the chest while keeping the shoulders down; the fingers should separate naturally. Third, place the hands around the neck and check that it remains soft rather than tightening to pull in air. The sequence turns an internal action into observable feedback. Nestor distinguishes lateral expansion from merely pushing the belly outward, which can happen independently of breathing. Once the movement is comfortable, the same low-to-high pattern can be carried into exercise.
Origin
Extracted from The Diary of a CEO
Core principles
- 01Begin a deep breath low rather than lifting the shoulders
- 02Use physical movement as feedback instead of relying on the idea of a belly breath
- 03Keep the neck and shoulders relaxed
- 04Practise the mechanics before applying them during exercise
How to run it
- 1
Set a relaxed position
Sit or stand with the spine comfortably upright. Let the shoulders and neck remain loose.
Pro tip Do not turn the check into a rigid posture drill.
- 2
Check lower-rib expansion
Place your hands just above the hip bones and inhale low. Look for both hands to move outward laterally.
Pro tip A cloth tape measure can make changes in expansion easier to track.
Watch out Do not use belly movement alone as proof of diaphragmatic movement.
- 3
Check chest expansion
Place four fingers along the collarbone, breathe first into the lower area, then let the breath rise. The fingers should separate as the chest expands while the shoulders stay down.
Watch out Avoid shrugging the shoulders to manufacture a larger breath.
- 4
Remove neck tension
Place your hands around the neck and repeat the low-to-high breath. If the neck tightens, relax and try again with less effort.
Pro tip Aim for soft, quiet movement rather than maximum volume.
- 5
Transfer the pattern
Once the movement is easy at rest, notice whether you preserve it during exercise. Use the check again when your breathing becomes strained.
Watch out This practice does not diagnose or treat a respiratory condition.
In the wild
Before a treadmill session, a runner performs the three checks. Their lower ribs barely move and their shoulders lift during the chest check, so they reduce the effort, relax the neck, and repeat until the breath expands from low to high without a shrug.
→ The runner starts the workout with a clearer cue for efficient, relaxed movement rather than simply trying to inhale more air.
Common mistakes
Pushing the belly out
Visible belly movement can be produced without the lower ribs expanding, so it is not enough on its own.
Lifting the shoulders
Shrugging recruits extra tension and defeats the relaxed movement the check is meant to assess.
Is it for you?
Best for
People learning basic breathing mechanics before exercise or more intensive breath practices.
Not ideal for
People with respiratory symptoms who need clinical assessment rather than a self-check alone.
From the transcript
“when your hands are moving out laterally that means your diaphragm is descending”
“you should feel zero tension in your neck”
“you want to start low first”
From the episode
The Breathing Expert: Breathing Through Your Mouth Can Cause ADHD, Diabetes & Child Sickness! (Must Listen): James Nestor