There are plenty of reasons to try and improve your breathing – among other benefits, you’ll move better, digest better, and think better. It’s even been linked with longevity.1 Once inspired to do breath work, take it up a notch. Stretch and activate the intercostal muscles for better breathing.

Note: This post is for information only and is not intended to replace the advice of a physician or an assessment by other wellness professionals.

Intercostal Muscles Explained

Intercostals are the muscles between each of your ribs. They don’t run vertically. They run diagonally and cross like x’s. If you can visualize the fibers of these muscles, you can understand how to stretch and activate them.

  • External Fibers: Put your hands on your hips. The fibers of your external intercostal muscles run in the same direction as your forearms.
  • Internal and Innermost Fibers: If you cross your arms and put your hands on your shoulders, your forearms are now aligned with the internal and innermost intercostals.

What the Intercostals Do

The external intercostal muscles help you expand through the ribcage. As the diaphragm activates for a breath in, they contract and widen the ribs. This increased volume results in a lower air pressure relative to the outside of your body and air rushes into your lungs. When you exhale, the internal and innermost muscles pull the ribs inward and help expel the air.

How to Stretch the Intercostal Muscles

Flexible intercostal muscles will allow your ribcage to move larger amounts of air in and out. They help you avoid shallow breathing – taking little breaths in and out up near your shoulders.

The easiest way to stretch the intercostal muscles is with a sidebend. You’ve probably done some form of this stretch before. However, a few tweaks will make it much more effective. Here’s how:

  • Sit or stand up straight.
  • Put your shoulders in a neutral position (not rounded forward or arched back).
  • Your hands can reach towards the ceiling, out to the side, cradle the base of your skull, or even rest down by your sides if you have shoulder issues.
  • Lean over to one side.
  • In that side-leaning position, breathe in and feel the stretch through your ribs on the opposite side.
  • Exhale and return to upright.
  • Repeat to the other side.

Note that you are breathing IN as you stretch over to the side. With most stretches, we exhale. This inhale with a side bend helps deepen the stretch on the intercostal muscles.

How to Activate the Intercostal Muscles

Stretching helps the intercostals become more flexible and responsive. But you also need to practice activating these muscles.

  • As you inhale, try to move the ribs outward in all directions. Think expansive thoughts – they help! Focus on the largest part of your lungs – the lower portion. See if you can draw more air in than normal. (And be thankful you don’t wear a corset.)
  • As you exhale, draw the ribs in. Your abdominals will help. Tuck the belly button in. Really push the air out. And then out some more.

You’re not expected to do this with every breath you take. But do it often enough and you will notice carryover into your ‘regular’ breathing.

If you’re having difficulty with this, check out my video with Two Techniques for Better Breathing. Then, follow the directions above to stretch and activate your intercostal muscles for better breathing.

Breathe well!

  1. Source: Breath by James Nestor