Breathing, core, brace.
The whole system.
Most rib flare isn't 'just your anatomy'. It comes from how you breathe and how your core holds your ribs. This course works on both, in the order that brings the ribs down.
Joined by 1,000+ people fixing their chest without surgery, since 2015
Posture work never closed it.
Breathing comes first.
A flare is a breathing pattern before it's a posture problem.
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Your ribs flare and
nothing touches it.
Most rib flare advice is general posture advice. It skips the breathing and the core mechanics. Here's why nothing has moved your ribs so far, and what does.
Your breath shapes your ribs
20,000 times a day.
If you breathe into your chest, every one of those breaths pushes the ribs back into the flared position. Change how you breathe, get the deep core working, and the lower ribs have a reason to come down and stay down.
Backed by the research,
not just my opinion.
Transformations
& Real Stories
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.
"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."
"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"
"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"
"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."
"I came across your blog about a year ago and I just want to say how much you've changed my life for the better. I thought it was going to be another average article, but the tips you gave were things I hadn't heard of before. Now I've improved so much and im more confident then ever."
"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."
"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"
"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"
"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"
"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"
"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 bump has visibly come down. He swims without the shirt."
Shared with each client's permission.
Did I help you with your pectus?
Share your 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
“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”
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.
Eight connected modules.
One correction system.
Breathing first, then mobility, core, the brace and loaded strength. That order brings the ribs down and keeps them down.
Rib Flare Anatomy & Functional AssessmentModule 01
The three drivers (breathing pattern, a core that isn't switching on, and postural habit) and how to find out which mix is yours.
- 01The three drivers of flare
- 02Breathing-pattern check
- 03Core & postural assessment
- 04Finding your combination
Diaphragmatic Breathing ReprogrammingModule 02
The retraining sequence for the chest-breathing pattern that lifts the ribs: lateral expansion, posterior diaphragm activation and the breath mechanics that start moving the ribs back.
- 01Undoing chest-dominant breathing
- 02Lateral rib expansion
- 03Posterior diaphragm activation
- 04Breathing the ribs down
Intercostal & Thoracic MobilityModule 03
Opening the side of the chest wall and the thoracic spine so the ribs have room to come in: mobility drills, stretching and soft-tissue work for flare.
- 01Lateral chest-wall opening
- 02Thoracic spine mobility
- 03Flare-specific stretching
- 04Targeted soft-tissue work
Deep Core Activation for Rib ClosureModule 04
Transverse abdominis activation with the ribcage in the right position, oblique work that squeezes the ribs in from the sides, and the progression from isolated drills to loaded movement.
- 01Transverse abdominis activation
- 02The correct ribcage position
- 03Lateral-compression obliques
- 04Isolated to loaded progression
Compression Brace PlanModule 05
If you use a brace: the wear schedule, how to tighten it over time, where it sits, and which exercises to pair with it.
- 01Brace wear schedule
- 02Tightening progression
- 03Correct positioning
- 04Pairing brace with training
Postural Rebalancing & Daily MovementModule 06
The standing, sitting and movement habits that feed the flare, and the positions that hold the correction, built into your day so it sticks.
- 01Standing & sitting habits
- 02Movement patterns that flare
- 03Positions that hold closure
- 04Building it into daily life
Loaded Progression & Strength IntegrationModule 07
Moving from corrective work to strength training while keeping the ribs down: the lifts that keep bringing them in, and the gym habits that undo it.
- 01Corrective to strength work
- 02Lifting with rib control
- 03Patterns that compound closure
- 04Gym habits that undo it
Measurement Method & Progress MilestonesModule 08
Rib-angle measurement, intercostal width tracking and checkpoints at weeks 4, 8 and 16 that show whether it's working, or what to change.
- 01Rib-angle measurement
- 02Intercostal width tracking
- 03Checkpoints: weeks 4, 8, 16
- 04Knowing what to adjust
What the first
30 days look like.
You change your breathing first, because everything else builds on it. Then you add core and mobility work.
Pre-order the courseFind your flare pattern, take baseline rib-angle measurements and photos, and set your starting drills.
Learn diaphragmatic, lateral-expansion breathing. Everything after this depends on it.
Add deep-core activation and intercostal mobility, so the ribs have both the cue and the room to come down.
Re-measure your subcostal angle against your baseline, check your progress, and start loaded work with good mechanics.
Everything that
comes with it.
The full contents,
nothing held back.
- Start
- Part 1Start here01
- 01How to use this program
- Part 2Understand02–03
- 02What rib flare is
- 03Anatomy: the canister
- Part 3The science04–07
- 04Why ribs flare
- 05The core that pulls ribs down
- 06Breathing & the ZOA
- 07Pelvis, glutes & the stack
- Part 4The framework08
- 08The Rib Flare Correction Pyramid
- Part 5Do it09–14
- 09Self-assessment
- 10The daily reset plan
- 11Make it less obvious (framing)
- 12The 16-week program
- 13Where bracing fits
- 14Posture integration
- Part 6Go further15–16
- 15Troubleshooting & what to expect
- 16Meditation & anxiety
- Part 7Reference17–20
- 17Exercise library
- 18FAQ
- 19References
- 20Photo shot list
- Finish
Plus the full exercise library, the complete reference list, and the photo shot-list to track your rib angle over time.
I had it. I fixed it.
Now I help you do the same.
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.
Medical reviewer
Prof. Dr. Mustafa Yüksel, MD is the medical reviewer for the mrpectus correction plans. He checks the clinical claims they make.
Thoracic surgeon, founder of the Chest Wall International Group
What each path
actually costs.
Not in dollars. In time. Side by side, honestly.
Some flares need a course.
Some really don't.
No surprises between
you and starting.
No waiting on a reply, no onboarding call, nothing to install.
The whole system.
A fraction of the bill.
One payment, lifetime access and free updates. Surgery can cost up to $50,000. This is the plan that tries everything else first.
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.
Common questions.
Do I need a rib flare brace?+
Not necessarily. The breathing, core and mobility work in modules 01–04 and 06 gets results without a brace. In most cases a brace speeds the correction up, and Module 05 covers it, but you can do the whole course without one.
Does this apply to one-sided flare or both?+
Both. The assessment module helps you find your pattern. One-sided flare often has a different driver than flare on both sides, and the plan adapts to that.
Can I do this alongside regular training?+
Yes. The later modules show you how to fit the rib work into a training program. Some exercises help the correction and others undo it. Module 07 lays that out.
Is this suitable for teenagers?+
Yes. The plan adapts to skeletal maturity. Teenagers often improve faster because the ribcage is still developing. The assessment module flags what to watch for at each age.
How fast will I see results?+
Many people feel a change in their breathing and core within the first couple of weeks. Visible, measurable rib-angle change usually follows over the first 8–16 weeks of consistent work.
How much time does it take each day?+
The daily reset is 15–20 minutes of breathing and positional work. Once the loading phase starts, you add 3–4 training sessions a week. It’s built to fit around a normal life.
Will this work for me as an adult?+
Yes. Rib flare is the most age-tolerant of the three conditions, because most flare is functional: position and muscle balance, not fused bone. Adults routinely improve it, and the assessment module sets honest expectations for your case.
Can breathing exercises really move my ribs?+
It sounds too simple, but it's mechanics. A full exhale lets the diaphragm pull the lower ribs down and in (the zone of apposition), and you breathe roughly 20,000 times a day. Change the pattern and the ribs get a steady push toward closed. That's why breathing comes first in the plan, not as a warm-up.
My flare came with pectus excavatum, which do I fix first?+
It's a common combination. If the dip bothers you most, start with the PE course. Its breathing work helps the flare too. If the flare bothers you more, start here. The free quiz gives you a straight recommendation for your case.
Is my flare structural, the kind exercises can’t fix?+
A minority of flares involve prominent costal cartilage that repositioning won’t fully close. The self-assessment in Module 01 helps you tell functional from structural honestly. Even structural cases usually improve, because position always plays some part.
When do I actually get it?+
On 31 Dec 2026. I'm still filming, and you're pre-ordering — that's why it's $197 instead of $297. 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.
What if it’s not for me?+
Go through it properly first. If it isn't what I promised, email me within 30 days and you get a full refund. No explanation needed.
Three honest ways forward.
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 →Breathe first.
Then build the core.
A course built only for rib flare: breathing, core, mobility, the brace and loaded strength, in the order that brings the ribs down and keeps them there.
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
What pairs with the course
