Breathwork is often overlooked in fitness, but in Pilates, it plays a vital role in helping you achieve optimal results. Whether you’re a beginner or an experienced practitioner, understanding how to breathe correctly can make a huge difference in your practice. In this blog post, we’ll explore the importance of breathwork in Pilates, how it enhances your performance, and how you can incorporate it effectively in your routines.

1. The Basics of Pilates Breathwork
In Pilates, breathing is more than just taking in oxygen—it’s a crucial part of every movement. The typical breathing pattern used in Pilates is known as “lateral thoracic breathing.” This involves expanding the ribcage outwards as you inhale, allowing for maximum lung capacity while keeping your core engaged. Learning to master this style of breath ensures that your muscles get the oxygen they need during each exercise, while also helping to maintain a strong and stable core.

2. The Benefits of Proper Breathwork

• Core Engagement: The act of controlled breathing directly connects to your core engagement. When you exhale deeply, you activate your transverse abdominis, which helps to stabilize your spine and improve balance.
• Stress Reduction: Breathwork is also an excellent tool for reducing stress. Taking slow, controlled breaths while moving through exercises allows you to tap into a more relaxed state, which is beneficial not just for your physical body, but also for your mental well-being.
• Improved Coordination: Coordinating breath with movement helps improve overall body awareness and makes each exercise more fluid. This is particularly important for exercises like the “Roll-Up” or “The Hundred,” where breathwork guides each movement.

3. Breathing Techniques in Pilates

• Inhale to Prepare, Exhale to Move: A general rule in Pilates is to inhale to prepare and exhale as you perform the movement. For example, when performing a crunch, you inhale while preparing, and then exhale as you lift your head, neck, and shoulders.
• Lateral Breathing Practice: To practice lateral breathing, place your hands on either side of your ribcage. Take a deep breath in and feel your ribs expand outwards—imagine filling your lungs all the way to the sides, instead of upwards into your chest.

4. Exercises to Practice Breathwork

• The Hundred: This foundational Pilates move is a perfect way to practice breath control. As you pump your arms, take five short breaths in, and five short breaths out. This rhythmic breathing pattern not only helps with oxygen flow but also keeps your core engaged.
• Roll-Up: The Roll-Up is another great exercise to practice breathwork. Inhale as you lift your arms overhead, and exhale as you slowly peel your spine off the mat, vertebra by vertebra. This controlled breathing helps you focus on precision and form.

5. Common Mistakes to Avoid

• Shallow Breathing: Avoid shallow, chest-centered breathing, as it limits your oxygen intake and keeps your core from fully engaging.
• Holding Your Breath: It’s easy to hold your breath when focusing on challenging movements. Remind yourself to breathe continuously, as this will keep your muscles oxygenated and prevent unnecessary tension.

Conclusion:
Breathwork in Pilates is not just about enhancing the physical aspects of your practice; it’s also about bringing a sense of mindfulness and calmness to your movements. When you learn to breathe correctly, you can achieve better core engagement, improved control, and reduced stress levels. Start incorporating intentional breathwork into your Pilates sessions and experience the transformative benefits first hand.

Ready to take your Pilates practice to the next level? At Pilates Classes Online, our instructors guide you through each movement with a focus on breath, so you can maximize your results. Join us today for a 7-day free trial and learn how to breathe your way to a stronger, more balanced you!