Accessory Muscles of Breath- Part I

Scientific Keys

Activating Your Accessories
The Accessory Muscles of Breath—Part I

Western science has produced a vast fund of knowledge relating to respiratory biomechanics and physiology. We can directly apply this knowledge to improve our yoga. The question is, Where to begin?

Respiratory science is a complex subject. With this in mind, I approach combining respiratory science and yoga in a step-wise fashion—sort of a variation of Lao Tzu’s quote “The journey of a thousand miles begins with one step.”

Part One of this series relates to the accessory muscles of the upper chest, specifically the rhomboids and the pectoralis minor muscles. Contracting these two muscles creates what kinesiologists refer to as bucket handle or bellows breathing, i.e., the ribs move like the mobile handle of a bucket. We can see this action in sprinters at the end of a race. The chest dramatically expands from the athlete unconsciously recruiting the accessory respiratory muscles to improve airflow, oxygenation, and carbon dioxide release.

We can consciously activate these same muscles during yogic breathing with similar effects.

Understanding this concept requires a working knowledge of these two muscles. For example, the rhomboids are located on the back of the chest, originating on the spine and inserting on the inner borders of the body of the scapula. Contracting the rhomboids moves the scapulae toward the midline. This action draws the shoulders back and opens the front of the chest (see video below).

The pectoralis minor muscles are located on the front of the chest, originating on ribs two through five and inserting on the coracoid process of the scapula. Accordingly, contracting the pectoralis minor can either lift the ribcage (move the origin) or roll the shoulders forward (move the insertion). When we stabilize the scapula so that the insertion can’t move, contracting the pectoralis minor lifts the ribcage (see video below).

Bucket Handle Breathing
© 2007 Raymond A. Long MD.

Now, the first part of this technique involves contracting the rhomboids to stabilize the scapulae. This action holds the shoulders in place. Once we stabilize the scapulae, we can contract the pectoralis minor to lift the ribcage.

For a detailed discussion on these muscles please see “The Key Muscles of Hatha Yoga.”

To activate the pectoralis minor, I attempt to roll the shoulders forward. Since the rhomboids are stabilizing the scapulae, the shoulders can’t roll forward when the pectoralis minor engages. The contraction of the pectoralis minor is transmitted to the ribcage, lifting it. Doing this action a few times awakens the pectoralis minor so that we can directly activate it at will to lift and open the chest.
(For more on the subject of muscle awakening please click here for Awakening the Psoas ).

Once you become comfortable contracting these muscles in a seated posture, try this technique in an asana such as Virabhadrasana II as in our "Opening the Heart of the Warrior" Key.

Practice tips:
1) Begin by gently contracting the rhomboids to draw the shoulder blades (scapulae) towards the midline, opening the chest. Experiment with this for two to three breaths and then return to your normal breathing pattern. When you return the next day it will be easier.

2) Once you are comfortable accessing the rhomboids, add the pectoralis minor to increase your chest expansion. Again, use it for two to three breaths and then allow the unconscious mind to process the awakening of this muscle. Using this technique will become easier with successive practices.

3) Allow ample time for recovery between practices.

4) Always practice under the guidance of an experienced teacher.

5) Always, in your particular case, consult your health care provider before practicing yoga or any exercise program.

If you are new to integrating anatomy into your practice, remember that it is not necessary to memorize this technique on your first pass. Begin by enjoying the beautiful images of the body in yoga. This alone will awaken your brain's awareness of the anatomy during your practice. Return at a later date for a closer look and then gently go through the motions illustrated above as you practice. Then leave it. Your unconscious mind will create new circuitry while you rest. Enjoy this process and when you return to the mat you will be surprised at how easily you access this technique.

Namasté,

Ray and Chris