Sitting Lateral Costal Breathing
Sitting Lateral Costal Breathing Exercise Description
Sitting Lateral Costal Breathing trains inhalation into the lower, outer ribs while you maintain a neutral spine and relaxed shoulders. The diaphragm is the primary driver, with the external intercostals assisting rib expansion; on exhalation the ribs move down and inward with help from the internal intercostals and a gentle, natural abdominal recoil. The emphasis is lateral and posterolateral ribcage movement rather than lifting the chest or flaring the ribs. You’ll aim for quiet, controlled breaths with a “stacked” ribcage over the pelvis, building awareness of 360-degree expansion around the lower thorax and waist. Expect subtle motion: the abdominal wall may softly expand, but the key sensation is the lower ribs widening into your hands. Performed seated, it offers a simple setup to coordinate breath with trunk position using only body weight.
- Muscle Groups: Core
- Target Muscles: Diaphragm
- Assisting Muscles: Intercostals
- Stabilizing Muscles: Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Other
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Breathing Muscles
- Joint Involvement: Other
- Muscle Location: Breathing Muscle
- Movement Direction: Lateral
- Muscle Position: Anterior
- Gender: Female
How To Do The Sitting Lateral Costal Breathing Exercise
‘- Sit tall on a chair with feet flat and weight even on your sit bones; keep knees roughly hip-width.
– Set a neutral spine: lengthen through the crown, keep sternum relaxed, and stack ribs over pelvis.
– Place your palms on the lower lateral ribs (just above the waist) for tactile feedback.
– Inhale through the nose, directing air into your hands; feel the lower ribs widen sideways and subtly backward.
– Keep neck and shoulders relaxed; avoid shrugging or arching the low back.
– Allow the abdomen to expand naturally without pushing the belly forward or flaring the ribcage upward.
– Exhale gently through the mouth or nose; feel the ribs descend and draw inward toward the midline.
– Let the abdominal wall tighten lightly as the ribs come down, maintaining pelvic and spinal neutrality.
– Keep the breath smooth and quiet; maintain even pressure through both feet and a soft gaze forward.
– Reset posture as needed so the ribcage stays stacked over the pelvis throughout.
Sitting Lateral Costal Breathing Tips
‘- Sit tall with feet flat and weight even on your sit bones to create a stable base.
– Keep your ribs stacked directly over your pelvis by gently lengthening through the crown and relaxing the sternum.
– Place your palms on the lower lateral ribs so you can feel them move as you breathe.
– Inhale through your nose and direct the breath into your hands, feeling the lower ribs widen sideways and slightly backward.
– Keep your neck and shoulders relaxed during inhalation; avoid shrugging or lifting the chest.
– Let the abdomen expand naturally without actively pushing the belly forward or flaring the ribcage upward.
– Exhale gently through the mouth or nose, feeling the ribs descend and move inward toward the midline.
– Allow a light abdominal tightening as the ribs come down while keeping pelvic and spinal neutrality.
– Keep your breath smooth and quiet and maintain even pressure through both feet with a soft gaze forward.
– Periodically reset your posture so the ribcage stays stacked over the pelvis throughout the exercise.
Sitting Lateral Costal Breathing Beginner Introduction
Sitting Lateral Costal Breathing is a seated breathing drill that highlights how the breathing muscle, rib muscles, and abs work together to move air into the sides and back of the lower ribcage. Instead of lifting the chest or pushing the belly out forcefully, the attention goes to a gentle widening of the lower ribs and a calm return as the breath leaves. This creates a sense of all-around expansion through the lower chest and waist, with the trunk staying long and relaxed rather than stiff or slumped.
The exercise is practiced on a chair, using body weight only, with an upright but at-ease posture. Hands rest on the outer lower ribs to give feedback about how the ribs spread and narrow with each breath. As air flows in, the ribs glide outward and slightly backward; as air flows out, they ease downward and inward while the abdominal wall naturally gathers. The head, neck, and shoulders remain soft, helping link smooth, quiet breathing with stable yet comfortable positioning of the core.