How can bodywork help you breathe?

Elyse Hof
Aug 29, 2025
2 min read

Breathing involves a whole orchestra of muscles, and many of them can become restricted, tight, or underused. With bodywork (massage, myofascial release, breath-focused touch, etc.), these muscles can be freed up, allowing for easier, fuller, and more nourishing breath.

Here’s a breakdown:

Primary Breathing Muscles

(these do most of the work during quiet breathing)

Diaphragm – the dome-shaped muscle under your lungs, the main driver of inhalation.
Intercostals (between the ribs) – expand and contract the ribcage.

Secondary (Accessory) Muscles

(engaged more during deep breathing, stress, or chronic breathing dysfunction)

Scalenes (neck) – elevate the first two ribs.
Sternocleidomastoid (SCM, neck) – helps lift sternum/clavicle.
Pectoralis major & minor (chest) – especially pec minor, pulls ribs up/out.
Trapezius & Levator scapulae (upper back/neck) – secondary assist in breathing under stress.
Serratus anterior & posterior – help rib expansion and movement.

Exhalation Muscles

(exhalation is mostly passive, but active when breathing deeply or forcefully)

Abdominals (rectus, obliques, transverse abdominis) – compress abdominal cavity to push diaphragm up.
Internal intercostals – help draw ribs inward.

Postural & Supportive Muscles

(tightness here restricts rib/diaphragm movement)

Quadratus lumborum (QL) – connects ribs to pelvis, can restrict diaphragm motion.
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Pelvic floor muscles – coordinate with diaphragm.
Spinal extensors (erector spinae, multifidi) – influence rib mobility and posture.

How Bodywork Helps Breathing

Frees restrictions in fascia around the ribs, diaphragm, chest, and neck.
Relieves tension from overworked accessory muscles (often from stress or chronic mouth/chest breathing).
Restores natural diaphragmatic rhythm.
Improves posture so lungs have space to expand.
Regulates the nervous system → easier, slower breathing.