Breathwork is central to Pilates, both as a technique for core activation and as a tool for mental focus and full-body efficiency. There are many different breathing techniques taught in Pilates each with its own functionality.
1. Lateral (360) Breathing
- How: Inhale deeply through the nose, expanding the ribcage wide (into the sides and back), while keeping the abdominal wall gently engaged. Exhale through the nose while drawing the ribs down and in, engaging the core and pelvic floor deeper.
- When to use: This is the foundational breath in most Pilates moves, especially those requiring core stability, like toe taps, planks, or roll-ups.
- Why it matters: This pattern keeps the core activated during movement without pushing the belly outward, supporting the spine and allowing dynamic engagement of the deep abdominal and pelvic floor muscles.
2. Exertion Breathing
- How: “Exhale on exertion.” Inhale to prepare for movement, then exhale during the most physically challenging part (the “effort” phase), e.g., when lifting, pushing, or rolling up.
- When to use: During the hardest part of any move, like lifting during roll-ups, or pushing up into shoulder bridge.
- Why it matters: The exhale naturally engages the deep core muscles (especially the transversus abdominis), providing core stability and protecting the spine during challenging movements.
3. Percussive (Rhythmic) Breathing
- How: Rapid, rhythmic inhale/exhale cycles, often in a set pattern (for example, five short inhales followed by five short exhales).
- When to use: In energetic, repetitive exercises like “The Hundred,” where rapid arm pumping is paired with the breathing rhythm.
- Why it matters: Helps oxygenate quickly during intense movements, activates and maintains core engagement, and supports stamina.
4. Diaphragmatic (Belly) Breathing
- How: Inhale deeply, allowing the belly and lower ribs to expand; exhale slowly letting the belly soften, the pelvic floor top release.
- When to use: At the beginning or end of a session, for relaxation, mindfulness, and calming the nervous system. Also good for helping with pelvic floor function.
- Why it matters: Great for initial warm ups or cool-down, reduces tension, promotes relaxation, and prepares the mind-body for movement.
5. Apical (Chest/Upper Rib) Breathing
- How: Shallow breaths into the upper chest, causing the shoulders and chest to rise.
- When to use: Not recommended in Pilates, as it activates tension in the neck, shoulders, and upper chest—reducing effective core activation and potentially increasing stress or improper alignment.
Why Proper Breathing Matters in Pilates
- Enhanced Core Activation: Proper breath (especially 360/exertion breathing) directly stimulates the deep abdominal and pelvic floor muscles, crucial for core support and spinal health.
- Improved Movement Efficiency: Exhaling on effort optimally engages muscles at the critical moment, making movements safer and more effective. It also stops you from holding your breath!
- Flexibility and Range: Being conscious of your breathing helps relax muscles and move deeper into stretches on exhalation.
- Mind-Body Connection: Focusing on your breath improves awareness, concentration, and movement precision.
- Stress Reduction: Mindful, controlled breathing in Pilates, life in general, reduces tension and calms the mind, enhancing both performance and well-being.
- Better Circulation and Detoxification: Full, lateral breathing increases oxygen uptake and aids in the removal of waste products, supporting cellular health and energy.
Practical Tips for Pilates Breathing
- Start slow: Practice lateral breathing before adding movement. Place hands on your ribs—feel them expand sideways and back with each inhale. Like we do in class.
- Keep shoulders relaxed: Only your ribs should move, not your shoulders or neck.
- Sync movement and breath: Inhale to prepare, exhale during exertion for most exercises.
- Avoid unnecessary tension: Don’t hold your breath. Match your breathing pattern to the movement’s intensity and purpose.
- Practice regularly: The more you sync breath and movement, the more natural and effective it becomes, magnifying Pilates’ benefits.
