Breathing might seem like something you don’t need to think about—we do it all day, every day, without even trying. But in Pilates, breathing is a game-changer. It’s not just about getting oxygen; it’s about moving better, feeling stronger, and keeping your body balanced. Let’s break it down and talk about why breathing is so important during Pilates, how it connects to your diaphragm, and all the benefits it brings.
What’s the Big Deal About Breathing in Pilates?
Pilates isn’t just about doing the moves,it’s about doing them right. Breathing helps you stay focused, use your muscles properly, and move more efficiently. It’s kind of like the glue that holds everything together in your practice.
Diaphragm: The Star of the Show
The diaphragm is a dome-shaped muscle that sits right under your ribcage, separating your chest from your abdomen. Think of it as your body’s built-in air pump.
Here’s how it works:
Inhale: Your diaphragm contracts and moves down, creating more space in your chest so your lungs can fill with air.
Exhale: The diaphragm relaxes and moves up, pushing air out of your lungs.
In Pilates, we use something called lateral breathing. This means instead of breathing into your belly (like during yoga), you focus on expanding your ribcage out to the sides. It gives your lungs more room to fill up, keeps your core muscles engaged, and supports your spine. Pretty cool, right?
6 Ways Breathing Supercharges Your Pilates Practice
1. Engages Your Core Muscles
Ever heard the cue “exhale on the effort”? That’s because breathing out helps you activate your deep core muscles—especially the ones that stabilize your spine and pelvis. So, every time you exhale, you’re building a stronger, more supportive core.
2. Helps You Move with Control
Pilates isn’t about rushing through exercises; it’s about precision and flow. Syncing your breath with your movements makes everything smoother and more controlled. For example:
Inhale to prepare for a move.
Exhale to power through it.
3. Boosts Your Energy
Deep breathing gets more oxygen into your body and muscles. This means less fatigue and more stamina to get through your session (or your day).
4. Relieves Tension and Stress
When you breathe deeply, you calm your nervous system and reduce stress. Plus, focusing on your breath can help release tightness in your neck, shoulders, and back—common areas where we hold tension.
5. Improves Your Posture
Breathing helps align your spine and open up your chest. Over time, this can lead to better posture and fewer aches and pains from slouching.
6. Increases Flexibility and Range of Motion
A full exhale helps your body relax, making it easier to stretch into positions. It’s like giving your muscles permission to let go and lengthen.
How to Breathe in Pilates
It’s not hard, but it might feel a little weird at first. Here’s how to do lateral breathing:
1. Sit or lie down comfortably.
2. Inhale deeply through your nose, and imagine your ribcage expanding out to the sides (like an umbrella opening up).
3. Exhale through your mouth, pulling your belly button gently in and upwards.
4. Repeat, and try to keep your shoulders relaxed—no shrugging!
When you’re doing Pilates exercises, pair your breath with your movements:
Inhale to prepare or stretch.
Exhale when you need strength or control.
Breathing isn’t just a background thing in Pilates—it’s a core part of the practice (pun intended). By learning to breathe deeply and intentionally, you’ll feel stronger, move better, and even leave your workouts feeling more relaxed. So the next time you’re on the reformer, take a moment to focus on your breath. Your body and your mind will thank you!
Thank you, this is very insightful