Ribcage and Breath
The muscles of the ribcage play a critical role in the process of breathing. They help expand and contract the chest cavity to allow for the intake and expulsion of air from the lungs.
It sometimes is hard to conceptualize your muscles are they are internal, but just simply massaging them, you can notice the instant ease at breathing sometimes! Below, I will explain which muscles have critical roles in our breathing!
1. Intercostal Muscles (Between the Ribs)
Location: These muscles are located between the ribs, in spaces called "intercostal spaces."
Function: There are two sets of intercostal muscles—external and internal intercostals—that work together to help with the mechanics of breathing.
External Intercostal Muscles: These muscles are responsible for elevating the ribs when you inhale. This expansion of the ribcage increases the volume of the chest cavity, which in turn decreases the air pressure inside the lungs. As a result, air is drawn into the lungs.
Internal Intercostal Muscles: These muscles help with forced exhalation, particularly when you need to push air out of the lungs quickly (such as during heavy breathing or speaking). They contract to pull the ribs inward, decreasing the chest cavity’s volume and forcing air out of the lungs.
2. Diaphragm
Location: The diaphragm is a large, dome-shaped muscle located beneath the lungs. It's the primary muscle responsible for breathing.
Function: During inhalation, the diaphragm contracts and moves downward, expanding the volume of the chest cavity and allowing air to be drawn into the lungs. During exhalation, the diaphragm relaxes and moves upward, pushing air out of the lungs.
3. Scalenes (Neck Muscles)
Location: These muscles are located in the neck and attach to the upper ribs.
Function: The scalene muscles help elevate the upper ribs during deep inhalation (such as when you’re exerting yourself or breathing more deeply). This action further expands the chest and facilitates more air entering the lungs.
4. Serratus Anterior (Side of the Ribcage)
Location: The serratus anterior muscles are located on the sides of the ribcage.
Function: These muscles help lift the ribs during inhalation. They are especially important for the lateral expansion of the ribcage, increasing the volume of the lungs.
5. Pectoralis Minor (Chest Muscles)
Location: Located beneath the pectoral major muscles in the chest.
Function: The pectoralis minor muscles assist with rib elevation during deep inhalation, particularly when the body needs more air. They help lift the upper ribs to create more space for lung expansion.
6. Abdominal Muscles (During Exhalation)
Location: The abdominal muscles (rectus abdominis, obliques) are located in the front and sides of the abdomen.
Function: During forceful exhalation, such as during heavy breathing, coughing, or singing, the abdominal muscles contract. This contraction helps push the diaphragm upward, expelling air from the lungs more efficiently. This is important during vigorous activities that require deep, forceful breathing.
How Ribcage Muscles Help Breathing:
Inhalation: When you breathe in, your intercostal muscles (external intercostals) and diaphragm contract. The diaphragm moves downward, while the ribcage (helped by the external intercostal muscles) expands. This creates more space in the thoracic cavity, lowering the pressure in the lungs and allowing air to flow in.
Exhalation: Exhalation can be either passive (normal breathing) or active (during exertion). For passive exhalation, the diaphragm and intercostal muscles relax, and the chest cavity naturally compresses. During forced exhalation, the internal intercostal muscles and abdominal muscles actively contract to expel air quickly and forcefully.
Why Ribcage Muscle Tension Can Affect Breathing:
When the muscles between your ribs (intercostals), diaphragm, and chest muscles are tight or stiff, it can limit your ribcage’s ability to expand and contract properly. This can lead to shallow breathing, discomfort, or even restricted airflow.
Conditions like muscle tension from stress, poor posture, or sedentary habits can tighten the intercostal and other chest muscles, leading to inefficient breathing patterns and feelings of breathlessness.
Self-massage, stretching, and breathing exercises (like diaphragmatic breathing) can help release tension in the ribcage muscles, improving flexibility and making it easier to breathe deeply.
How to massage to loosen your ribcage muscles?
1. Seated Breathing Stretch (to prep the muscles)
This helps open the chest and ribcage before you get into deeper stretches or massage.
How to do it:
Starting position: Sit comfortably with your feet flat on the floor, back straight, and shoulders relaxed. Place your hands on your knees.
Arm Stretch:
Raise your right arm up and bend it behind your head, gently placing your fingers behind your neck.
With your left hand, gently grasp the side of your ribcage near the top of your ribs (just under your armpit). Press gently inward toward your body.
Take a deep breath in, and as you breathe out, gently push on the ribcage area to feel a stretch through the muscles around the ribs.
Hold for 20-30 seconds while breathing deeply, allowing the muscles to relax.
Switch sides: Repeat the same motion on the left side.
Purpose: This will stretch the muscles along the ribcage and help your body take fuller, deeper breaths.
2. Self-Massage for Intercostal Muscles
The intercostal muscles between your ribs can become tight and restrict your breathing. Massaging them can help release that tension.
How to do it:
Find the intercostal muscles: Place your fingers or thumbs just to the side of your ribcage, along the spaces between your ribs. You can do this on both sides of your body.
If you feel any sore or tight spots, spend more time massaging those areas.
Use gentle circular motions: Apply light pressure and move your fingers in small circles along each space between your ribs. Work from your front ribcage around to the side and back. You don’t need to press too hard—just enough to feel a gentle release.
If your hands start to fatigue, you can also use your palms for a broader pressure and a smoother motion.
Pinch and release: You can also gently pinch and release the muscles between the ribs. Grab a small section of the intercostal muscle and pull gently outward (but never too harshly).
Purpose: This helps to relax the intercostal muscles, increase blood flow, and improve flexibility in the ribcage.
3. Chest and Upper Back Stretch
This targets the front and back muscles that may be contributing to tightness or difficulty breathing.
Pectoral (Chest) Stretch:
How to do it:
Stand tall with your feet shoulder-width apart, or sit upright.
Clasp your hands behind your back and straighten your arms.
Slowly lift your arms up and away from your back, gently pushing your chest forward and upward. You should feel a stretch in the front of your shoulders and chest.
Hold this stretch for 20-30 seconds while breathing deeply.
Upper Back Stretch:
How to do it:
Sit upright and interlace your fingers in front of you at chest height.
Round your back slowly and push your hands away from your body, letting your upper back stretch.
Imagine pushing your shoulder blades apart. You should feel a stretch between your shoulder blades and across your upper back.
Hold for 20-30 seconds, breathing deeply to increase the stretch.
Purpose: These stretches help open up the chest and relieve tension in the upper back, improving overall mobility and breathability.
4. Diaphragm Breathing
Proper diaphragm breathing can help you use your lungs more efficiently and expand your ribcage for deeper breaths.
How to do it:
Sit or lie down in a comfortable position. Place one hand on your chest and the other on your belly.
Inhale slowly through your nose, allowing your belly to rise (not your chest). Imagine your diaphragm expanding downward as your lungs fill with air.
Focus on making your belly rise rather than your chest. Your hand on your belly should move outward.
Exhale slowly through your mouth, allowing your belly to fall. Keep your chest still.
Continue to focus on using your diaphragm, not shallow chest breathing.
Practice: Do this breathing for a few minutes, gradually deepening each breath. As you get better, try doing this breathing while standing or walking around.
Purpose: This helps you strengthen your diaphragm and encourages fuller, more efficient breathing.
5. Ribcage Mobility Roll
This exercise targets the ribcage, helping improve flexibility and mobility.
How to do it:
Stand or sit with your spine tall and your shoulders relaxed.
Place your hands on your ribs at the side of your body, just below the armpits.
Gently rock your ribcage from side to side. You can imagine your ribs moving outward on one side and inward on the other side.
Try to move the ribcage in a rolling motion, gently side to side, while maintaining an upright posture.
Purpose: This exercise promotes better ribcage mobility, which is essential for deeper breathing.