Lateral Breathing: How to Fix Your Core Connection When Nothing Else Works

I spent years teaching group fitness classes—sometimes back-to-back sessions for hours at a time. You know what I never realized was happening? While I was cueing everyone else to breathe properly, I was holding my breath or taking quick, shallow gasps between instructions.

Think about it: you're demonstrating exercises, calling out modifications, keeping energy high, and watching 20+ people for form issues. Your breathing goes completely haywire because you're talking while exerting yourself physically. After years of this, my own breathing patterns were a mess.

If you've been told to "breathe into your belly" during core work but something still feels off, you might be missing what I was missing for years. Your ribs should move like an accordion during proper breathing—expanding sideways rather than just pushing your stomach out or lifting your chest up.

This isn't just another breathing exercise to add to your routine. When you get this right, your core connection improves automatically, your back pain often decreases, and you stop feeling like you're fighting your own body during workouts.

The Problem with Most Breathing Advice

When someone tells you to "breathe into your diaphragm," what actually happens? Most people either push their belly way out or hoist their chest up like they're trying to look taller. Both completely miss how breathing actually works.

Your diaphragm is this dome-shaped muscle sitting below your lungs. When it's working right, it creates expansion in three directions: forward into your belly, backward into your back ribs, and sideways into your side ribs. But most of us only get the belly part—and even that's usually wrong.

Here's what goes wrong with belly breathing: You end up looking like you're inflating a balloon under your shirt. Your ribs flare up and out, which actually turns OFF your core muscles. You feel like you're forcing it, and honestly, it doesn't help with core stability at all.

And chest breathing isn't better: Your shoulders hike up toward your ears, your neck gets tight, and you're essentially breathing like you're stressed out all the time. Not exactly what we're going for during a workout.

Why You Can't Feel Your Core Working (And How Breathing Fixes It)

Lateral breathing teaches your diaphragm to work the way it was designed to work—creating expansion in all directions while keeping your core engaged. Instead of forcing air into your belly or chest, you're breathing into your side ribs.

Here's what's actually happening when you do this right:

• Your diaphragm moves down AND widens out

• Your lower ribs expand sideways (think accordion, not balloon)

• Your deep abdominal muscles stay turned on the whole time

• Your pelvic floor naturally responds to the diaphragm movement

This creates what people call "360-degree breathing"—your entire lower torso expands rather than just one part doing all the work.

Why Your Core Actually Needs This

Your diaphragm and core muscles work as a team. When one screws up, the others can't do their job properly either. Most people don't realize this connection until they learn lateral breathing and suddenly their planks feel completely different.

Here's what changes when you get this right:

No More Rib Flare During Core Work

You know that thing where your ribs pop up during dead bugs or planks? That's your ribcage running away from your core muscles. When your ribs stay connected (which happens naturally with lateral breathing), your abs can actually engage properly.

You Stop Fighting Your Own Breathing During Exercise

Ever notice how you hold your breath during challenging core work? That's because you don't know how to breathe while keeping your core stable. Lateral breathing teaches your system how to do both at the same time.

Your Lower Back Finally Gets Some Relief

When your core works properly (thanks to better breathing), your lower back doesn't have to pick up the slack. A lot of people notice their chronic low back tension decreases once they nail this breathing pattern.

Problems This Actually Fixes: Why Breathing Matters for Core Exercises

"I Can't Feel My Core Working During Planks"

This was me for years. I'd hold a plank and feel everything EXCEPT my abs—my shoulders, my neck, sometimes even my legs. The problem? My ribcage was flaring up, which automatically shuts off core engagement. Once I learned to maintain lateral breathing during planks, I could finally feel my abs doing the work they were supposed to do.

"My Lower Back Hurts During Dead Bugs"

Dead bugs should feel challenging in your core, not painful in your back. If you're only breathing into your belly during these exercises, you're probably arching your back to make room for all that air. Lateral breathing keeps your spine neutral while still letting you breathe normally.

"I Hold My Breath During Every Core Exercise"

Guilty as charged. This happens when you don't know how to maintain core stability while breathing at the same time. It's like your brain thinks it has to choose one or the other. Lateral breathing teaches your system that you can actually do both.

"My Ribs Always Pop Up During Floor Exercises"

If your ribs lift off the floor every time you lie down for core work, your diaphragm probably isn't working properly. When you can breathe laterally, your ribs stay connected to your core and don't go wandering off on their own.

How to Do Lateral Breathing: Step-by-Step Instructions

Step 1: Get Into Position

Kneel down or sit with your back supported—whatever feels comfortable. Put your hands on the sides of your lower ribs, right below where your armpits are. Your fingers should point forward, thumbs pointing back. This isn't about perfect hand placement; you just need to feel what your ribs are doing.

Step 2: Breathe Into Your Hands

Here's the weird part: instead of breathing into your belly or chest, imagine you're breathing directly into your hands. You should feel your ribs gently pushing out sideways into your palms. Don't force it—just let it happen.

Step 3: Think Accordion for the Movement

Your ribs should expand sideways like an accordion opening, not inflate upward like a balloon. The movement is much more subtle than most people expect.

Step 4: Controlled Exhale Like Filling a Balloon

For the exhale, imagine slowly filling a balloon - steady, controlled airflow rather than quick huffing. As you breathe out, feel your ribs drawing back together and slightly down. This is when your deep core muscles naturally wake up and start doing their job.

Practice Guidelines

Frequency: 5-10 breaths, 2-3 times daily

Duration: Start with 30 seconds, build to 2 minutes

Timing: Before core exercises, during stress, or whenever you notice shallow breathing

Common mistakes:

• Forcing the movement instead of allowing it

• Breathing too quickly or dramatically

• Lifting shoulders or chest during the inhale

• Not exhaling completely

Integrating with Core Training

Once you can do lateral breathing easily, start incorporating it into your core exercises:

During Planks

Maintain gentle lateral breathing throughout the hold. If you can't breathe this way, the exercise is too challenging or your setup needs adjustment.

During Dead Bugs

Exhale as you extend your limbs, using lateral breathing to maintain core connection. Inhale as you return to start position.

During Bird Dogs

Breathe laterally while holding the position. This challenges your core stability while maintaining proper breathing patterns.

During Squats and Deadlifts

Use lateral breathing to maintain core stability during the movement phases. This is more functional than holding your breath.

When Lateral Breathing Feels Difficult

Some people initially struggle with lateral breathing due to:

Stiff ribcage from poor posture: Hours of hunched positioning can limit rib mobility. Gentle rib stretching or soft tissue work might help before practicing.

Overactive chest breathing habits: If you're used to breathing with your upper chest, lateral breathing might feel unfamiliar initially. Start with just the hand placement and minimal movement.

Core muscle weakness: Sometimes weak deep abdominal muscles make it hard to coordinate breathing. In this case, lateral breathing becomes both the solution and the practice.

Stress or anxiety: Chronic stress often creates shallow, chest-based breathing patterns. Lateral breathing can help retrain your nervous system toward calmer breathing.

The Connection to Overall Health

Lateral breathing isn't just about core training. When your diaphragm functions properly, it affects:

Nervous system regulation: Proper breathing activates your parasympathetic nervous system, promoting relaxation and recovery.

Postural support: Your diaphragm is a postural muscle. When it works well, it supports your spine from the inside.

Digestive function: Diaphragm movement provides gentle massage to your internal organs, supporting digestion.

Sleep quality: People who breathe well during the day often sleep better at night.

Signs It's Working

You'll know lateral breathing is becoming effective when:

• Core exercises feel more stable and controlled

• You can breathe normally during challenging holds

• Your ribcage stays connected during floor exercises

• You feel more grounded and centered during daily activities

• Your upper back and neck feel less tense

These changes often happen gradually over weeks of practice rather than immediately.

Beyond the Basics

Once lateral breathing becomes natural, you can explore:

Directional Breathing with Side Bending

Add gentle side bending to enhance the lateral breathing experience. As you bend to your right (lengthening your left torso), focus on breathing more into the left side ribs. This takes advantage of the increased space created on the lengthened side and trains breathing coordination with spinal movement.

The biomechanics work because side bending opens the intercostal spaces on the lengthened side, creating more room for rib expansion. This variation also prepares your breathing system for real-world activities that combine breathing with movement.

360-Degree Breathing on a Foam Roller

For a more advanced variation, try lateral breathing while lying lengthwise on a long foam roller with both your head and pelvis supported. Place your hands on your side ribs as usual.

This position offers several advantages:

• The foam roller provides gentle thoracic extension, improving rib mobility

• You can feel posterior (back) rib expansion more easily due to the roller contact

• The supported position is soothing and can activate your parasympathetic nervous system

• You experience true three-dimensional breathing: lateral, posterior, and anterior

Start with basic lateral breathing in kneeling before progressing to these variations. Some people with rib restrictions may need to establish symmetrical patterns before attempting directional breathing.

The Bottom Line

Most breathing techniques focus on where to direct the air. Lateral breathing focuses on how your ribcage moves to accommodate that air. When your ribs move properly, everything else—core stability, posture, even stress levels—tends to improve automatically.

This isn't about perfect technique or complex protocols. It's about giving your diaphragm permission to work the way it was designed to work and letting your core muscles respond naturally to that movement.

If you've been struggling with core connection issues, chronic tension, or feeling like you can't breathe properly during exercise, lateral breathing might be the missing piece. It's simple enough to practice anywhere but fundamental enough to change how your entire core system functions.

For more information on core connection and breathing patterns, check out my guide on Why You Can't Feel Your Core (And Why It's Not Your Fault) for a complete approach to addressing core dysfunction.