Everything I used to fix my own pectus excavatum (vacuum bell, breathing, mobility and posture) assembled into one step-by-step system.
Joined by 1,000+ people fixing their chest without surgery, since 2015
The dip has mechanics. Generic chest-openers ignore every one of them.
PE doesn't respond to random effort. It responds to the right inputs, in the right order, done consistently. Here's why your past attempts stalled, and what changes.
You were never broken.
You never had a plan.
Correction is mechanical. Fix the breathing pattern that reinforces the dip, load the vacuum bell right, mobilise the chest, and measure it. In the right order, the same biology that built the dip undoes it.
Read them by rating, or by what people actually got out of it - the transformations, the honest reviews, and the messages that land in my inbox every week.
across 12 rated statements
500+ reviews collected since 2015. Open a bar, a tag or a condition to read the published ones.
What the 4.9 is made of
17 published statements · 500+ collected since 2015
read the blog for months before i actually did anything with it. no coach, no brace, just the stuff in the articles done properly. i feel a lot better now and the photos say the rest
DaniloPE
Read the blogCroatia 🇭🇷
Two months in and I've put on 3 kg of muscle. My chest doesn't cave the way it used to when I'm standing relaxed, and that alone was worth it.
MiloPE25
1-on-1 CoachingGermany 🇩🇪
the bell leaves a red ring on your chest the second you take it off, and nobody warns you about that. it fades within the hour and the skin has never been an issue since. 100% satisfied - the sternum sits higher than it has my whole life
PiotrPE25
Vacuum BellPoland 🇵🇱
He knows more about this than the two consultants I paid to see, which says more about them than it does about him. Showed my GP the 9 month photos and he asked me for the website. Half a star off because the time zones make the calls a nightmare from Ireland.
RuairíPE29
1-on-1 CoachingIreland 🇮🇪
watched the youtube for six years before i spent a single cent. bought the program, did it properly for 7 months, and the only thing i actually regret is the six years
TanePE26
PE Exercise ProgramNew Zealand 🇳🇿
Had the flare since i was about 14 and just assumed that was my ribcage, permanently. Brace plus the breathing drills and my mrs asked when i'd lost weight. I hadn't lost anything, it's just the ribs sitting where they should now.
DanielRib Flare27
Rib Flare BraceUK 🇬🇧
first call he told me straight up itd take a year and id hate months 2 through 5. he was right about both lol. 12 months on and my PC is flat. took my shirt off at the beach in january without doing the whole towel thing
DimiPC19
1-on-1 CoachingAustralia 🇦🇺
didnt know you could be breathing wrong for 21 years. thats the whole thing right there. flare started going down on its own once i stopped breathing into my shoulders, which is not what i paid for but ill take it
benjiRib Flare21
Rib Flare CourseUSA 🇺🇸
the brace is made really good, i wear it under the t-shirt at school and nobody has noticed in 4 months. my mother was crying when we compare the photos. sorry for my english
NicoPC17
Pectus Carinatum BraceItaly 🇮🇹
ive bought like four programs for this over the years and quit every one of them by week two. finished this one. i think its cus you cant move on until you can actually hold the position, so theres never that thing where you're guessing if youre ready or not
MateoRib Flare23
Rib Flare CourseUSA 🇺🇸
My son is 15 and had started keeping a shirt on in the pool, which is how I worked out something was wrong in the first place, because he certainly wasn't going to tell me. He would never have stuck with the brace on his own. It was the fortnightly check-ins that did it - he didn't want to turn up with nothing to report. Six months now and the ridge has visibly come down. He swims without the shirt.
Noah's mumPC
Pectus Carinatum BraceUSA 🇺🇸
I went in wanting to debunk it, honestly. Started opening the citations one at a time and they were real papers that said what he said they said. That is a depressingly low bar and nowhere else online clears it.
SanderRib Flare34
Read the blogNetherlands 🇳🇱
every doctor said come back when youre done growing, which is a mad thing to say to a 17 year old whos already miserable about it. did four months of training instead. 4kg on and my t shirts actually sit on something now
JakePE17
USA 🇺🇸
1 cm off the depth in eight months. I had this filed under things about my body that got decided before I was born, and I'd stopped thinking about it somewhere in my twenties, so being wrong about it has been a strange few months honestly.
VincentPE + Rib Flare36
France 🇫🇷
i was the skinny kid who kept his top on at the beach every single year. 6 months, 5kg heavier. took it off in ibiza this summer and genuinely forgot to be weird about it until we were leaving
CallumPE17
UK 🇬🇧
bump is 0.5cm down in 5 months. bro i genuinely thought this was gonna be bench press for a year, its like 80% breathing drills and posture stuff. wasnt what i signed up for but i cant argue with the tape measure
EliasPC16
Norway 🇳🇴
i did abs for two years thinking that was the fix. it was never going to be abs. three months of the brace plus actually learning how to exhale properly and its 1.5cm narrower down there
AlexRib Flare22
USA 🇺🇸
"read the blog for months before i actually did anything with it. no coach, no brace, just the stuff in the articles done properly. i feel a lot better now and the photos say the rest"
"Two months in and I've put on 3 kg of muscle. My chest doesn't cave the way it used to when I'm standing relaxed, and that alone was worth it."
"the bell leaves a red ring on your chest the second you take it off, and nobody warns you about that. it fades within the hour and the skin has never been an issue since. 100% satisfied - the sternum sits higher than it has my whole life"
"He knows more about this than the two consultants I paid to see, which says more about them than it does about him. Showed my GP the 9 month photos and he asked me for the website. Half a star off because the time zones make the calls a nightmare from Ireland."
"watched the youtube for six years before i spent a single cent. bought the program, did it properly for 7 months, and the only thing i actually regret is the six years"
"Had the flare since i was about 14 and just assumed that was my ribcage, permanently. Brace plus the breathing drills and my mrs asked when i'd lost weight. I hadn't lost anything, it's just the ribs sitting where they should now."
"first call he told me straight up itd take a year and id hate months 2 through 5. he was right about both lol. 12 months on and my PC is flat. took my shirt off at the beach in january without doing the whole towel thing"
"didnt know you could be breathing wrong for 21 years. thats the whole thing right there. flare started going down on its own once i stopped breathing into my shoulders, which is not what i paid for but ill take it"
"the brace is made really good, i wear it under the t-shirt at school and nobody has noticed in 4 months. my mother was crying when we compare the photos. sorry for my english"
"ive bought like four programs for this over the years and quit every one of them by week two. finished this one. i think its cus you cant move on until you can actually hold the position, so theres never that thing where you're guessing if youre ready or not"
"My son is 15 and had started keeping a shirt on in the pool, which is how I worked out something was wrong in the first place, because he certainly wasn't going to tell me. He would never have stuck with the brace on his own. It was the fortnightly check-ins that did it - he didn't want to turn up with nothing to report. Six months now and the ridge has visibly come down. He swims without the shirt."
"I went in wanting to debunk it, honestly. Started opening the citations one at a time and they were real papers that said what he said they said. That is a depressingly low bar and nowhere else online clears it."
read the blog for months before i actually did anything with it. no coach, no brace, just the stuff in the articles done properly. i feel a lot better now and the photos say the rest
Shared with each client's permission.
Did I help you with your pectus?
Share your before & after
Before
After
Before
After
“I'm 32. Everything I ever read said the window on this shuts at 18 and after that you either get cut open or you live with it. Nine months, 5 kg on, 1 cm off the depth. Nobody is more annoyed about the wasted decade than me.”
Before
After
“came in skinny with a deep dip and ribs that stuck out at the bottom. six months, 4kg up. funny thing is nobody says anything about the dip, its the flare going down that people actually noticed”
Before
After
“I'm 52. I have both a ridge and a dip, which I'm told is unusual, and I've had the pair of them since I was a boy. Nine kilos off in five months and for the first time my chest looks like one chest. I did not expect to be sorting this out at my age, but there we are.”
Before
After
“The brace did the flare, the training did the rest. Seven months, 6 kg on, 1 cm off the depth. The part I wasn't ready for is that I now own shirts that fit, after about fifteen years of buying everything one size too big.”
Before
After“5 months, 4kg on. still there if i go looking for it. nobody else has said a word”
Before
After“read the blog for months before i actually did anything with it. no coach, no brace, just the stuff in the articles done properly. i feel a lot better now and the photos say the rest”
Before
After“the bell leaves a red ring on your chest the second you take it off, and nobody warns you about that. it fades within the hour and the skin has never been an issue since. 100% satisfied - the sternum sits higher than it has my whole life”
Before
After
“3 months and 5kg later the ridge is sitting lower than its ever been. i was 100% convinced surgery was the only option, like id already looked up how much it costs and everything”
Before
After
“9 kilos in 6 months. the trick nobody tells you is you build the muscle around the ridge, then the ridge is not the first thing people see. before this i am buying only loose shirts, maybe 8 years like this”
Before
After
“before, the carinatum is the first thing i see in every photo of me. now i show someone and they must ask me where it is. i did not have any surgery, only the training”
Before
After
“Four months in and the side profile is the thing that changed. I used to clock myself in every shop window I walked past, at 30 years old, and I hadn't even noticed I was doing it until I stopped.”
PE pectus excavatum · PC pectus carinatum · RF rib flare
Drag each slider to compare.Tap any case to open and compare.Published only with the client's written consent.
Medically reviewed byProf. Dr. Mustafa Yüksel
Tap any message to read it full size. Instagram, Facebook, YouTube & TikTok comments, DMs, WhatsApp and email - real messages from real clients. Names and handles blurred, content untouched.
Case 01Case 02Case 03Case 04Case 05The four that come up most, answered the same way I would answer them on a call.
Take the 60-second quizPosture and breathing shift inside the first few weeks. Visible chest change is slower - in the case log above, Milo hit his at 2 months, Ian at 6. The programs run 16 weeks because that is how long it takes to show in the mirror.
Almost certainly not. The clients on this page were 22 to 32 when they started. Cartilage stiffens with age, so progress is slower, but slower is not stopped. Age changes the timeline, not whether it is worth doing.
Either works. Every program ships with a gym track and a no-equipment track for the same 16 weeks, and you can switch between them mid-program without losing your place.
No, and that matters. A sunken chest and a protruding chest need close to opposite work, and rib flare rides along with both. There is a separate program for each, if you are not sure which you have, the 60-second quiz sorts it out.
Each module builds on the last. Run them in order and the components compound instead of competing.
Understand the Haller index, self-measure your depression depth and width, and map your severity to a realistic timeline. The baseline that makes everything else make sense.
Session duration, suction levels by severity, daily frequency and the exact progression that produces measurable lift, not the instructions that came in the box.
PE creates a breathing pattern that structurally worsens the depression with every breath. This reverses it, diaphragmatic retraining that reshapes rib mechanics from the inside.
Sternum mobilisation, costal expansion and thoracic decompression, engineered around PE anatomy, not adapted from generic chest-opening routines.
The forward shoulders, thoracic kyphosis and forward-head position PE creates, corrected in sequence, because fixing the dip without the postural chain limits results.
The measurement protocol, photo system and milestone checkpoints at weeks 4, 8, 12 and 24 that confirm correction is on track, or tell you exactly what to adjust.
Nothing here is a lecture. Every lesson takes one mechanism, shows it on a real chest, and hands you the drill and the cue to check it against.
No forty-minute talks. Each lesson takes a single mechanism and shows why it matters for your chest specifically.
Drills are demonstrated on a pectus chest, not a model with a flat sternum, so you can see what correct looks like on anatomy like yours.
You finish each lesson with one thing to do and one cue to check yourself against, so you know you did it right.
Reps, minutes under suction, or a photo. The next lesson starts from what you logged, not from where you hoped you were.
Read it on your phone between sets. Everything is written as well as filmed, so you can skim a lesson once you already know it.
You start measuring and lifting on day one, no long theory runway. Correction begins the first week.
Pre-order the courseSelf-assess severity, take your first measurements and photos, and lock in your starting vacuum bell settings and breathing drills.
Your vacuum bell sessions, breathing re-education and mobility become a 20-minute routine you can actually keep.
Breathing pattern starts to change, posture work kicks in, and the lift begins to last longer after each session.
Re-measure against your baseline. See the early structural change on paper, and know exactly what to progress next.
Plus the full exercise library with form cues, the complete reference list, and a photo shot-list so you can track real change month to month.
Not feelings. Capabilities, each one with a way to check whether you actually have it.
Depth, width and severity, taken the same way every time, so a number from month six actually compares to the one from month one.
Check yourselfYou can state your own depth in millimetres without guessing.
The right suction for your severity, the right duration, and the progression that follows it, instead of the leaflet that came in the box.
Check yourselfYou know what your next session's setting is, and why it changed.
The pattern PE trains into you, reversed, so twenty thousand breaths a day stop quietly working against every other thing you do.
Check yourselfYou can feel your lower ribs move before your shoulders do.
Milestones at weeks 4, 8, 12 and 24, and a clear read on what to change when the numbers flatten out instead of guessing at the mirror.
Check yourselfYou can look at week 8 and say what to progress next.
I'm not writing this as a doctor looking at a scan. I had the sunken chest, the flared ribs, the shirt that stayed on at the pool, and nobody could tell me what actually works.
Years of consistent, non-surgical training made mine unnoticeable. Everything on this page exists because I needed it to exist ten years ago.
I tested all of it on my own body first, then refined it every time someone hit a wall I had not planned for.
Featured in Healthline · Level 5 DUKE Institute Certified Personal Trainer (ISSA) · Specialised in pectus excavatum, carinatum and rib flare.
Medically reviewed
I don't publish a clinical claim until Prof. Dr. Mustafa Yüksel, MD has checked it
Thoracic surgeon, founder of the Chest Wall International Group
Not in dollars. In time. Side by side, honestly.
No waiting on a reply, no onboarding call, nothing to install.
One payment, lifetime access, free updates forever. Less than a single physio appointment, for the complete protocol I used on my own chest.
Try the whole thing for 30 days. Use it, and if it isn't what was described, message me for a full refund, no questions asked. The risk stays with me, not you.
The vacuum bell protocol is one of six modules. The other five (breathing retraining, mobility, posture, severity assessment and tracking) are fully usable without one. That said, if you're serious about correcting PE, a vacuum bell is the single most effective non-surgical tool, and the course covers exactly how to source one.
Yes. Teens respond faster because their cartilage is softer, but adults correct PE with this protocol too, it simply takes longer. The severity module maps a realistic timeline for your age and starting point.
Around 20 minutes of active work most days, plus your vacuum bell sessions (which you can do while relaxing). The system is built to fit a normal life, not take it over.
Free clips show isolated exercises with no order, no dosage and no way to tell if they're working. This is the connected system, the right inputs, in the right sequence, with a measurement protocol so you know it's working.
Most people see measurable change within the first 8–12 weeks of consistent work, with visible change in photos by months 4–6. Depth of the depression, age and daily consistency are the biggest factors.
Most cases, mild to moderately severe, respond to the protocol. Very deep, symptomatic depressions should be reviewed by a doctor first, and the course says so plainly. The severity self-assessment in Module 01 tells you honestly where you stand before you've invested a single week.
That's the most common story I hear, and it's almost never the device, it's the protocol. Wrong pressure, wrong session structure, no breathing or training work around it. The course exists precisely to fix that: the bell is one input inside a system, not the system.
Correction you've built through remodelled cartilage, expanded rib mechanics and a stronger posture base doesn't vanish overnight. The final module is a maintenance plan, a much smaller time commitment that protects what you built.
PE and rib flare travel together, and the breathing and posture work in this course carries over directly. If flare is your dominant issue, the dedicated Rib Flare Course goes deeper on it, and the quiz can tell you which to start with.
No. The daily protocol runs at home. The training component includes bodyweight options; if you do train in a gym, the course shows you how to make your sessions work with the correction instead of against it.
On 31 Aug 2026. I'm still filming, and you're pre-ordering — that's why it's $97 instead of $197. On the day it's finished, the link lands in your inbox automatically. If the date ever moves I'll email you before it does, and you can take a refund instead of waiting. Lifetime access and free updates once it's yours.
Watch the whole thing first. If it isn't what I described, email me any time in the first 30 days and I'll refund you in full without asking why.
Take the free 1-minute assessment and get a straight answer for your condition and severity.
Take the assessment →The chat bubble in the corner reaches me directly, ask anything about your case before you decide.
Try the whole thing. If it isn't right for your chest, every dollar comes back.
Start risk-free →Stop stitching together random videos. Get the exact sequence I used to fix my own chest (vacuum bell, breathing, mobility, posture and tracking) for less than one physio session.
Pre-order the course
P.S. If you've read this far, part of you has already decided. The only thing you can lose by trying is the version of next year where nothing changed. - Mihail
