Breathing is the cornerstone of every Pilates movement. Proper breathwork oxygenates the muscles, supports movement, and promotes relaxation. In Pilates, we emphasize diaphragmatic or lateral breathing, which helps activate the core and prevent unnecessary tension.
Key Features of 360 Breathing:
- Full Ribcage Expansion: On inhalation, the ribs move outward to the sides, forward, and into the back, rather than just rising in the chest.
- Diaphragm Engagement: The diaphragm contracts downward, pushing abdominal organs down and allowing the lungs to fill completely.
- Core Activation: Gentle engagement of the deep abdominal and pelvic floor muscles stabilizes the spine and pelvis.
- Stress Reduction: Deep, three-dimensional breathing stimulates the vagus nerve, helping to switch off the body’s stress response and promote relaxation.
How to Practice 360 Breathing:
Position yourself comfortably, place your hands around your ribcage, and inhale slowly through your nose, feeling your ribcage expand in all directions. Exhale gently through your mouth, engaging your abdominals lightly. Repeat, maintaining relaxed shoulders and a neutral spine.
Benefits in Pilates:
- Improved Core Stability: Maintains abdominal engagement even during inhalation, supporting spinal alignment.
- Enhanced Mobility: Encourages movement in the thoracic spine and ribcage, reducing stiffness.
- Mind-Body Connection: Promotes mindfulness, relaxation, and a deeper connection between breath and movement.
Summary:
Breathing is fundamental in Pilates. Mastering 360 Breathing transforms your practice and overall well-being by supporting efficient movement, core stability, and relaxation.
2. Centering: Power from Your Core
Centering in Pilates is about harnessing your body’s “powerhouse”—the core, including the abdominals, lower back, hips, and pelvic floor. All movements originate from this center, providing stability for the limbs and ensuring efficient, controlled motion.
360 Breathing and Centering:
By practicing 360 Breathing, you gently engage your deep abdominal and pelvic floor muscles with each breath, reinforcing your center. This supports core stability and helps you maintain proper alignment throughout your practice.
Benefits of Centering:
- Physical Stability: A strong center improves balance and control.
- Mental Focus: Centering fosters a sense of equilibrium and concentration.
- Movement Efficiency: All exercises become more effective when initiated from the core.
Summary:
Centering is essential in Pilates. 360 Breathing helps you connect with your powerhouse, making every movement more powerful and precise.
3. Concentration: Mindful Movement
Pilates demands full attention to each movement. Concentration ensures exercises are performed with precision, maximizing effectiveness and reducing injury risk.
360 Breathing and Concentration:
By focusing on the three-dimensional expansion and release of your breath, you sharpen your awareness of your body. This mindful breathing anchors your mind, helping you stay present and engaged.
How to Enhance Concentration:
- Focus on Breath: Use 360 Breathing to guide your attention inward.
- Notice Alignment: Pay attention to muscle engagement and posture.
- Stay Present: Avoid distractions by concentrating on each movement.
Summary:
Concentration is key to Pilates. 360 Breathing helps you develop a stronger mind-body connection, leading to better movement quality and greater body awareness.
4. Alignment: The Path to Efficient Movement
Alignment is crucial for functional movement and injury prevention. Pilates emphasizes maintaining proper posture and joint positioning throughout exercises. This transfers into daily life once you understand where true alignment for your body is you can use this as a guide for lifting, running, walking and sitting.
360 Breathing and Alignment:
As you practice 360 Breathing, your core engages, supporting your spine and pelvis in optimal alignment. This technique helps balance muscle use and reduces unnecessary strain.
Benefits of Good Alignment:
- Improved Posture: Supports spinal health in daily life.
- Reduced Strain: Minimizes risk of overuse injuries.
- Efficient Movement: Enhances overall movement quality.
Summary:
Alignment is essential in Pilates. 360 Breathing supports proper posture, making every movement safer and more effective.
5. Flow: Seamless Movement
Flow in Pilates refers to the smooth, continuous movements that increase the intensity of the move and improves aerobic capacity. This principle encourages fluidity and rhythm, challenging coordination and promoting immersion.
360 Breathing and Flow:
Coordinating your breath with movement—using 360 Breathing—helps create a seamless, rhythmic experience. Breathing smoothly through each move keeps you present and engaged.
How to Cultivate Flow:
- Sync Breath with Movement: Inhale as you prepare, exhale as you move.
- Maintain Relaxation: Stay loose in the shoulders and jaw.
- Focus on Rhythm: Let your breath guide the pace of your workout.
Summary:
Flow enhances your Pilates practice. 360 Breathing helps you move with ease and efficiency, making your workout more enjoyable and effective.
6. Relaxation: Release and Control
Relaxation in Pilates is about releasing unnecessary tension while maintaining control and engagement in the working muscles.
In our super busy lives sometimes we forget to look after ourselves because we are so busy looking after everything else! Take a moment to look after yourself and notice how much more able you become.
360 Breathing and Relaxation:
Deep, three-dimensional breathing activates the vagus nerve, promoting relaxation and reducing stress. This helps you identify and let go of tightness, supporting efficient movement and mental well-being.
How to Practice Relaxation:
- Focus on Breath: Use 360 Breathing to calm your nervous system.
- Release Tension: Notice and relax areas of tightness.
- Stay Engaged: Maintain control in the muscles you’re working.
Summary:
Relaxation is vital in Pilates. 360 Breathing helps you release tension and stay calm, making your practice safer and more enjoyable.
7. Stamina: Endurance and Resilience
Stamina in Pilates is the ability to sustain physical and mental effort over time, performing exercises with consistent quality and control.
Like with most of the exercises we do in class the stamina you build in class transfers into your daily life making you more able.
360 Breathing and Stamina:
Coordinating breath with movement—using 360 Breathing—ensures your muscles receive adequate oxygen, helping you maintain endurance throughout your practice.
How to Build Stamina:
- Repetition and Consistency: Practice regularly to reinforce movement patterns.
- Controlled Effort: Prioritise quality over quantity.
- Progressive Challenge: Increase difficulty as your strength and skill improve.
- Mind-Body Endurance: Stay mentally focused throughout your session.
- Integration with Breath: Use 360 Breathing to regulate energy and tension.
Benefits of Stamina:
- Increased Muscular Endurance: Perform more repetitions or hold positions longer.
- Greater Overall Fitness: Improved stamina benefits all physical activities.
- Enhanced Resilience: Handle challenges with greater ease and recover more quickly.
- Reduced Fatigue and Injury Risk: Your body becomes more efficient and resilient.
Summary:
Stamina is about sustained, controlled movement. 360 Breathing supports your endurance, helping you build a strong, capable, and healthy body.
