We all know that breathing is important – without it, we wouldn’t be alive, correct breathing in Pilates is also extremely important. Breathing is the first thing we do when we enter this life, and our last act on leaving it. Breathing affects and is affected by our emotional state and posture. But what is all the fuss about breathing? After all, I can hear you saying, if I am sitting at my desk reading this post, rather than collapsed on the floor, I must be breathing fine. Right?

Well, yes, to an extent. But breathing is something that a lot of people especially those who experience emotional stress, neck, shoulder or back pain do not do correctly. People under stress or in pain will often hold their breath for short periods of time without even realizing it. And when they do breathe, they frequently have a very shallow, disordered breathing pattern. While this is probably an unconscious protective reaction to pain, it can actually increase the level of pain. Learning to breathe better will help you in your everyday life, sports, and Pilates.

When we breathe very short breaths we are not flushing all the carbon dioxide from our system. By breathing in this manner we increase stress to the tissues of our body.

In Pilates we focus on Lateral Breathing through the base of the rib cage. It could almost be described as a 3D breath- you are breathing to expand the rib cage out to the side and through the back- you want to get a sense of expanding your ribcage with the lower portions of your lungs. Through your Pilates practice you will learn that this type of breathing goes hand in hand with engaging your core.

Try to breathe low and wide into the base of your lungs. Breathing deeply and directing air into the bottom and sides of your ribcage will let your body absorb oxygen most efficiently. Breathing well has a huge impact on your energy levels, spinal mobility, and overall vitality.

 

Who would have thought breathing could be so complex hey? It does take some time to learn the lateral breath, and combining it with stabilization and movement takes some more time. But like anything in Pilates, once you begin to live your practice outside your session, it becomes second nature, and you will most definitely reap the benefits.

 

Are Your Breathing Properly?

To find out if you are breathing properly:

• Lie flat on your back.
• Place your hands on either side of your ribs just above your waist.
• Breathe as you normally do.
• Notice: Do your hands move when you breathe?
• Now place one hand on your chest.
• Does your upper chest rise when you breathe in? (You may even feel your shoulders rise slightly.)

• If your lower ribcage expands, tummy rises slightly, and your chest stays relatively flat, you are breathing well.

• If your lower ribcage and abdomen barely moves and your chest rises, you are not breathing properly and need to practice the breathing exercise below.