Free Your Breath: The floating ribs

When we think of breathing, we often imagine a simple inflation and deflation of the lungs. However, in the nuanced world of anatomy, breathing becomes a whole-body event —a dance of subtle movements and spatial relationships. One often-overlooked area in this process is the region of the floating ribs.

Why the Floating Ribs Matter

The floating ribs are the last two pairs of ribs (numbers 11 and 12) at the base of the ribcage. Unlike the upper ribs, they are not attached at the front to the sternum. Instead, they connect only to the spine at the back and are embedded in layers of muscle and fascia. This gives them greater mobility and responsiveness to movement and breath.

Because these ribs are not rigidly fixed at the front, they offer an opportunity for natural expansion and pliability—especially during respiration. When allowed to move freely, the floating ribs contribute to a three-dimensional breath that expands not only the chest but also the lower torso, back, and sides. This freedom supports the descent of the diaphragm, enhances lung capacity, and encourages the body to organise

itself around ease rather than compression.

In the Alexander Technique, we work with the principle of releasing unnecessary tension and allowing the body to coordinate in a more natural, efficient way. This includes allowing the ribs—not just the upper chest, but the entire ribcage—to move in concert with breath. When the floating ribs are braced or held, the breath becomes shallow, and postural freedom is diminished. But when we allow them to respond with subtle expansion and release, the result is a spacious, elastic breath that integrates with the whole body.

Body Mapping and Awareness Practice

To get a sense of where these ribs are, gently place your hands around the lower sides of your torso, just above the waistline. Slide your fingers toward the back, where the ribs taper off. These soft, flexible bones are your floating ribs. Because they are not tethered to the front body, they can feel like the breath naturally “fans out” into this area when invited.

Try this awareness practice:

·       - Sit or stand in an easy upright position. Let your arms rest loosely by your sides.- Bring your attention to the lower back and sides of your ribcage—just above the waist.- As you inhale, imagine the breath gently expanding outward and downward, as if widening a circle around your lower torso.- As you exhale, let the ribs soften inward, not as a collapse, but as a return to neutral—free of effort.- Notice if there’s any gripping or bracing in this area. Can you let go, even slightly?

Integration into Movement and Being

Breath is not separate from posture or movement. As the floating ribs become more mobile, many people experience a shift in how they sit, stand, and walk. There’s often a release in the lower back, a sense of anchoring through the pelvis, and a new perception of freedom in the torso.

This gentle invitation—to let the breath create more space—aligns with one of the Alexander Technique’s core teachings: that change comes through awareness, direction, and non-doing, not through force.

By engaging this subtle anatomical area, we allow ourselves to experience a more easeful, coordinated way of moving and being—one breath at a time.