In Pilates, breath is much more than a simple function of the body—it's an essential tool that enhances our movement, connects us to our core, and ensures we maintain control and focus throughout each exercise. Understanding how to breathe properly during your Pilates practice can help you engage deeper muscles, improve your posture, and bring a sense of calm to your workout. Let’s take a closer look at how Pilates breath works and why it’s so important.
What is Pilates Breath?
Pilates breath is a specific technique designed to promote deep core engagement and optimise the effectiveness of each movement. In Pilates, we focus on lateral breathing—breathing into the ribs rather than the chest or belly. This is quite different from shallow chest breathing, which doesn’t fully engage the muscles needed for core stability.
In Pilates, we inhale through the nose and exhale through the mouth. This deliberate breathing pattern helps guide your body through exercises while maintaining the balance of tension and relaxation necessary for fluid movement.
Why Do We Use Lateral Breathing?
Lateral breathing is a key aspect of Pilates because it helps activate the muscles of the core, particularly the diaphragm, which is one of the three primary muscles that make up your core unit. The other two muscles are the transverse abdominis and the pelvic floor.
When you breathe laterally, you direct the breath into the sides of the rib cage. This allows the ribs to expand and contract, opening up the lungs while helping to maintain a stable and engaged core. As you exhale, the ribs naturally sit heavy and the diaphragm activates, helping to deepen the engagement of your core muscles.
This deep engagement is vital because it supports your spine, improves posture, and helps protect your joints from unnecessary strain during movement.
How Pilates Breath Connects to Core Engagement
One of the fundamental principles of Pilates is core engagement. To truly activate and strengthen the muscles of the core, you need to breathe in a way that supports their function.
As you exhale, the breath leaves your body, and this exhalation triggers a shift in the position of the ribs and diaphragm. The ribs drop down, the diaphragm moves up, and the pelvic floor muscles gently engage. This all works together as part of your body’s natural core unit, allowing you to maintain stability and control during exercises.
The breath also plays an essential role in coordinating movement. For example, during an abdominal curl or a leg extension, you would typically exhale as you move into the most challenging part of the exercise, activating the core and helping to maintain control and form. Inhaling allows you to return to starting position with control and grace.
The Benefits of Proper Pilates Breathing
Using Pilates breath properly has numerous benefits, both physical and mental.
1. Enhanced Core Strength
Lateral breathing is key to activating the deep core muscles that stabilise your spine and pelvis. By connecting your breath with movement, you’re helping to create better muscle engagement and a stronger, more supportive core.
2. Improved Posture
Proper breathing can help align your body from the inside out. As you exhale and engage your diaphragm, your ribs naturally align, your spine lengthens, and your shoulders move away from your ears. This promotes better posture throughout your practice—and in daily life.
3. Increased Focus and Control
Breathing mindfully in Pilates helps you stay focused on your movements, bringing awareness to each position and transition. The breath becomes a tool for controlling movement and guiding the body through each exercise with precision and ease.
4. Greater Flexibility and Mobility
Breathing deeply into the ribs helps to open up the chest and rib cage, which can improve your range of motion and flexibility. As you inhale, you create space within your body, and as you exhale, you deepen your stretch and mobility.
5. Stress Reduction and Relaxation
Breathing deeply and intentionally also activates the parasympathetic nervous system, which promotes relaxation and reduces stress. Pilates breath helps bring a sense of calm and mindfulness to your workout, making it not only a physical exercise but a mental one as well.
How to Practice Pilates Breathing
To get the most out of your Pilates practice, it’s important to master the art of lateral breathing. Here’s a simple way to practice:
Sit or Lie Down Comfortably: Begin by placing one hand on your chest and the other on your ribs.
Inhale through Your Nose: As you breathe in, allow your ribs to expand sideways, feeling the breath fill your lower ribs and sides of your torso. Try to avoid breathing into your chest or belly.
Exhale through Your Mouth: As you exhale, feel the ribs close back in and gently lower towards your spine. Allow your diaphragm and pelvic floor to engage, drawing in your core muscles.
Focus on Fluidity: Try to maintain smooth, controlled breaths throughout your movements. Breathe in as you prepare for an exercise, and exhale as you perform the most challenging part of the movement.
Conclusion: Breath Is the Key to Pilates Success
Breath is often referred to as the "secret weapon" in Pilates—and for good reason. Understanding how to breathe properly during your practice can help you connect more deeply with your core, improve your posture, and enhance your overall movement.
Next time you step onto the mat or the reformer, pay close attention to your breath. With each inhale, you create space, and with each exhale, you strengthen your core. As you master Pilates breath, you’ll find that not only does your practice improve, but your body feels more grounded, strong, and centred.
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