What Role Does Breathing Play in Pilates Practice?
Breathing is something we do without thinking, yet it plays a crucial role in Pilates. Often overlooked, it’s one of the foundational principles that makes Pilates so effective. Proper breathing enhances every movement, helps with muscle engagement, and promotes relaxation. In this article, we’ll explore why breathing is so important in Pilates, how it supports movement, and the many benefits it offers for both body and mind.
The Basics of Breathing in Pilates
Pilates breathing is more than just a natural reflex—it’s a technique that helps deepen the benefits of each movement. In Pilates, we use lateral breathing, which focuses on expanding the ribcage out to the sides, rather than breathing into the chest. This allows the lungs to fully expand, increasing oxygen intake while activating the core muscles. Pilates breathing also encourages a steady inhale and exhale to maintain control throughout exercises.
The main principle behind Pilates breathing is to coordinate your breath with your movements. Inhalation helps you prepare for movement, while exhalation powers the action. For example, during an exertion phase like lifting or extending, you would exhale, engaging your muscles to support the movement. It may seem simple, but when done correctly, breathing becomes a powerful tool for improving posture, strength, and flexibility.
How Breathing Enhances Pilates Movement
Breathing does much more than just oxygenate the body—it also plays a key role in engaging the muscles needed for each exercise. The breath naturally activates the core muscles, which are essential for controlling movement. For instance, when you exhale, the abdominals contract, helping stabilize the spine and supporting the movements you’re performing. This is particularly important in exercises that target the core, like The Hundred or The Roll-Up.
The relationship between breathing and core activation helps improve overall stability, which translates into better posture. Pilates exercises are designed to promote spinal alignment, and proper breathing plays a significant role in achieving and maintaining that alignment. By focusing on deep, controlled breaths, you’re actively assisting in creating a neutral spine, avoiding tension, and supporting better posture throughout each movement.
The Mental Benefits of Breathing in Pilates
Breathing isn’t just about physical benefits—it also helps you mentally. When you focus on your breath, it encourages mindfulness. Pilates requires concentration, and the act of controlling your breath helps you stay present and focused on each movement. This connection between breath and body enhances your overall concentration and awareness, ensuring that every exercise is performed with precision and intention.
Controlled breathing also has a calming effect on the body, activating the parasympathetic nervous system, which helps reduce stress and anxiety. By consciously slowing your breath, you can manage tension in your body and mind, improving your ability to relax and reset. This calming effect can make Pilates a particularly effective practice for managing stress and tension.
Breathing Techniques Used in Pilates
There are a few different breathing techniques commonly used in Pilates, each designed to enhance specific aspects of the practice.
Lateral or “Ribcage” Breathing: This is one of the most important breathing techniques in Pilates. It focuses on expanding the ribs outward, rather than the chest rising and falling. The lateral expansion of the ribcage increases lung capacity and supports deep core engagement. This type of breathing helps stabilize the body and supports movement in a controlled way.
Abdominal Breathing: This involves breathing deeply into the abdomen, expanding the belly as you inhale. This type of breath helps activate the deep core muscles and provides stability to the lower back. It’s particularly helpful during exercises like The Plank, where maintaining a strong core is key to good form.
Inhalation and Exhalation Patterns: In Pilates, breath patterns are typically linked to the effort required in each exercise. For example, you would often inhale as you prepare for a movement, then exhale as you perform the exertion phase. This pattern helps engage the muscles during the more difficult part of the movement, offering more control and support.
Breathing and Specific Pilates Exercises
Breathing plays a vital role in every Pilates exercise, especially when it comes to core engagement and flexibility. For example:
Core Exercises: In exercises like The Hundred, coordinated breathing helps maintain core activation, which is essential for spinal stability. The exhale during each pulse of the arms helps to contract the abdominals and support the entire body during this demanding movement.
Flexibility Exercises: Breathing also helps improve flexibility, such as during exercises like The Spine Stretch Forward or The Saw. Inhaling deeply allows you to lengthen your spine, while exhaling deeply as you reach forward helps you deepen the stretch and release tension in the back and hamstrings.
Reformer Pilates: On the Reformer, breathing is especially important when using resistance. Exercises like Footwork and Leg Circles require more controlled breathing to match the resistance provided by the springs. The deeper your breath, the more control you have over your movements, and the more effectively you can use the resistance to build strength.
Common Breathing Mistakes and How to Correct Them
While breathing is central to Pilates, it’s common for beginners to make some mistakes that can reduce its effectiveness.
Shallow Chest Breathing: Many people tend to breathe shallowly into their chest, especially when focusing on the movements. This limits lung capacity and reduces core engagement. To correct this, try focusing on expanding the ribs outward as you inhale, filling your lungs fully with each breath.
Holding the Breath: It’s also common to hold your breath during difficult movements, particularly when exerting force. This can create unnecessary tension in the body and hinder movement. To avoid this, focus on exhaling fully as you exert force, ensuring a continuous flow of breath throughout the exercise.
Inconsistent Breathing: Inconsistent or erratic breathing can lead to disrupted focus and poor muscle activation. It’s important to develop a consistent breathing pattern and practice integrating it with your movements. Listening to cues from your instructor or focusing on each breath can help maintain this rhythm.
How to Incorporate Proper Breathing into Your Pilates Routine
To get the most out of your Pilates practice, it’s important to develop an awareness of your breathing. Start by practicing breathing on its own before linking it to movement. Focus on expanding your ribcage during inhalations and drawing your navel toward your spine during exhalations. This will help activate your core muscles and set the foundation for every exercise.
In your Pilates classes, pay close attention to the breathing cues provided by your instructor. Use these cues to stay focused and align your breath with each movement. With consistent practice, breathing will become an automatic part of your Pilates routine, enhancing both your physical and mental experience.
Conclusion
Breathing is not just an automatic function—it’s an integral part of Pilates practice. Proper breathing helps activate the core, stabilize the spine, improve flexibility, and reduce stress. By coordinating breath with movement, Pilates not only strengthens the body but also calms the mind. To get the most from your Pilates practice, focus on mastering your breath and allowing it to guide each movement.
If you’re looking for personalized guidance on how to improve your breathing technique in Pilates, we at Sandy Greiner Pilates are here to help. Our experienced instructors will work with you to refine your breathing and ensure you’re getting the most out of your practice. Start breathing new life into your Pilates sessions today!