Lateral Rib Breathing with a Band
A Pilates-based breathing drill where a resistance band wraps around the lower ribs and acts as a guide to widen them sideways on each inhale. It builds breathing awareness and posture and helps bring the heart rate down at the end of class.
How to play
- Students sit cross-legged on their yoga mats. Each one wraps the band around the lower ribs, crosses the ends in front, and holds them with light tension.
- Breathe in through the nose for 4 seconds, widening the ribs sideways against the band without lifting the shoulders. Breathe out through the mouth for 6 seconds, like fogging a window. 6 reps.
- In pairs, without the band: B places their hands on the sides of A's ribs from behind, and A tries to push them apart on the inhale. 6 breaths, then switch.
- Lying face up with knees bent and the band back on: 6 breaths, gently drawing the belly button in on each exhale.
- Remove the band and take 3 natural breaths, noticing the difference. Collect the bands.
Rules
- Hold the band with light tension and never let it snap.
- Keep the shoulders low and relaxed.
- If anyone feels dizzy, go back to normal breathing.
- Stay silent to hear your own breath.
Variations
Easier
Do only the seated phase with a 3-4 rhythm.
Standard
Do all three phases with a 4-6 rhythm.
Harder
Use a 4-8 rhythm and, in the lying phase, hold one leg up with the knee at 90 degrees.
Adaptations
- Limited mobility: do it seated in the wheelchair with the band under the arms.
- Hearing impairment: the teacher counts the timing on their fingers where everyone can see.
- Coordination difficulties: use only the hands on the ribs, no band.
Learning goals
- Direct the breath into the side ribs.
- Control the length of the inhale and exhale.
- Connect breathing with posture and relaxation.
Equipment for a class of 25
- resistance bands: 25
- yoga mats: 25
Teacher tip
Check the bands for nicks before handing them out. You will quickly spot who lifts their shoulders; correct with a light touch or the cue of moving the shoulders away from the ears.
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