Breathing Techniques

Breathing is a key component of Pilates, as it helps to facilitate movement, engage the core, and promote relaxation. There are a few essential breathing techniques used in Pilates that you can incorporate into your practice. Here are the most used ones:

1. Lateral Breathing (or Ribcage Breathing)

This is the fundamental breathing technique in Pilates. It helps engage the deep core muscles, particularly the transverse abdominis, which is important for stability.

How to do it:

  - Inhale through your nose, allowing your ribs to expand sideways and laterally (like a balloon inflating). The expansion should happen outward to the sides of the ribcage, not upward into the chest or belly.

  - Exhale through the mouth, allowing the ribs to draw back in toward the center of the body.

  - Focus on expanding the ribs laterally and not just pushing the belly out.

2. Inhale to Prepare / Exhale to Move

Pilates often follows a pattern where you inhale to prepare for the movement, and you exhale to execute the movement. This helps engage the core and provides control.

 Example: In exercises like the Hundred or Roll-Up, you would typically inhale to prepare or to lengthen, then exhale during the effort phase (the part where you engage the core most actively).

3. Pelvic Floor Breathing

In Pilates, we emphasize the connection between breath and pelvic floor activation. Proper breathing helps to support the pelvic floor muscles, especially in exercises like the Bridge or Plank.

 How to do it:

  - As you inhale, relax the pelvic floor (it gently releases).

  - As you exhale, draw the pelvic floor in toward the body, gently lifting and engaging it.

4. Deep Breathing to Relax

In some Pilates exercises, especially the more restorative ones, breathing deeply can help you relax into the movement, stretch, and reset.

 How to do it:

  - Inhale deeply through the nose to fill the lungs, expanding the ribcage.

  - Exhale fully through the mouth, letting go of any tension in the body.

5. Breathing for Core Engagement

During exercises that target the core, you’ll often use the exhale to increase core activation. For example, during a Plank or Saw movement, exhaling helps to draw the belly in and activate the deeper core muscles.

Breathing Tips:

Maintain a steady rhythm: Avoid holding your breath during any part of the movement, as it can increase tension and reduce effectiveness.

 Avoid shallow chest breathing: Focus on lateral breathing, expanding the ribcage and not just lifting your chest.

 Consistency is key: Integrate these breathing techniques into your practice and be mindful of how your breath can enhance both your movement and your form.

Breathing might take some practice, but once you’ve got it, it can make your Pilates workout feel much more fluid and controlled!