Mastering the Pilates Breath
Did you know that breathing plays a crucial role in Pilates? In fact, it's one of the foundational principles of the practice. In Pilates, breathing is not just a necessary physiological function; it's integrated into every movement and exercise.
Joseph Pilates emphasized the importance of proper breathing because it facilitates efficient movement, enhances concentration, and promotes relaxation. It's truly an essential element of Pilates and it's always the very first exercise I teach my students in teacher training as well as every new client.
Try this Pilates breathing exercise at home to master this foundational principle:
Lie supine on your back or sit or stand comfortably.
Place your hands on your ribcage.
Inhale deeply through your nose, feeling your ribcage expand laterally from side to side and front to back.
With pursed lips (as if blowing through a straw), forcibly exhale through your mouth, gently drawing your ribs inward, feeling your abdominals contract and your ribcage move down towards your pelvis.
Repeat 4-6x before beginning your practice or take 2 minutes every day to practice Pilates breathing to bring awareness, clarity, and calm to your daily routine.
What Are the Typical Breathing Patterns in Pilates?
When you’re taking a Pilates class or going through your teacher training course, you’ll experience the breath used in ways beyond the exercise above. In Pilates, there are four typical breathing patterns:
Flexion: When you flex the spine, especially with trunk flexion, you exhale. For example, exhale while doing a chest lift and inhale when lowering the head, neck, and chest.
Extension: When you extend the spine, you inhale. For example, inhale while performing a Pilates swan and exhale to lower forward and release down.
Lateral Flexion: When you laterally flex the spine, you exhale. In a pose like the Pilates mermaid, exhale as you reach up and over, then inhale to return to the starting position.
Rotation: When you rotate the spine, you exhale. In the Pilates mat spine twist, exhale to rotate the spine and inhale to bring the body back to a vertical position.
However, as my teacher always taught me, the breath is a tool, not a rule. When in doubt, a general guideline is to exhale on the part of the movement that requires the most effort.
Remember, breathing patterns can change how an exercise feels in the body and they always change depending on posture. For example, sitting or standing upright with proper Pilates posture may allow for deeper breaths, while slouching or having a condition like kyphosis or other physical limitations might restrict breathing depending on the body’s shape.
At the end of the day, it is key to always ensure all students and clients are breathing whether it’s at their own pace or with the Pilates breath.
How do the Yoga Breath and Pilates Breath Differ?
Pilates breathing, often referred to as “ribcage breathing” or three-dimensional breathing, involves deep inhales through the nose and exhales through the mouth. This technique promotes core engagement and stability.
In contrast, yoga offers a variety of breathing practices known as pranayama. Some examples include belly breathing (diaphragmatic breathing), which helps activate the parasympathetic nervous system, promoting relaxation and reducing stress. Another yoga technique, alternate nostril breathing, calms the mind and balances the nervous system, enhancing overall well-being. The "breath of fire" is a more vigorous pranayama practice that stimulates the sympathetic nervous system, increasing energy and alertness. Some of these pranayama practices might not be suitable for everyone—it’s always best to check with your instructor first before performing these types of breathwork.
These different approaches highlight how yoga and Pilates breathing techniques serve distinct purposes, enhancing body awareness and supporting both the physical and emotional needs of the human.
At wel•lam, I utilize both Pilates and yoga breathing techniques, choosing the method based on the client's individual needs that day. Whether aiming for relaxation or the need to increase energy, these breathing practices are invaluable tools for promoting holistic health.
Want to learn about and practice yoga breathwork?
Be sure to check out my blogs! In one blog I dive into a deep breathing exercise called belly breathing HERE and in another blog, I give you the steps to practice the cooling breath (it’s perfect for these warm summer days!) HERE.
Want to learn more about the Pilates breath and how to incorporate it into your movement practice?
Whether you’re new to the Pilates practice or curious as to how the Pilates breath works with each movement pattern, let’s chat! Schedule a connection call here.
With love,
Lia
Lia Masciulli, MBA, NCPT, C-IAYT
Pilates Teacher and Yoga therapist supporting adults & teen girls on their wellness journey.
I teach adults and teen girls the path to begin, build and dedicate themselves to a supportive wellness practice, mentor Pilates students on their journey in becoming the Instructor, and educate Pilates Teachers to deepen their knowledge and skillset.