BREATH IS THE FOUNDATION

Let’s start back at the beginning. One of the most natural and powerful tools we have is our breath. From the moment you are born, your body inherently knows how to breathe. Since we breathe without much thought behind each breath, we fail to realize the importance of our role in controlling each inhale and exhale. Your breath and breathing patterns are more powerful than you realize. Breath is more than just a tool for oxygenation; it is a bridge between the mind and body, a key player in your nervous system, and a vital component of Pilates. 

During Pilates, conscious breathing helps optimize oxygen intake, improving cellular function, enhancing energy levels, and supporting muscular engagement. The American Sports and Fitness Association states that, “Controlled and rhythmic breathing ensures that muscles receive an adequate supply of oxygen during exercise” (Hall 2024). Proper oxygenation also aids in the removal of waste products like carbon dioxide from the body, promoting a sense of rejuvenation and well-being. Focusing on this controlled, diaphragmatic breath pattern, will help reduce fatigue and enhance endurance.  

Pilates exercises are designed to synchronize breath with movement, ensuring that each breath cycle supports the exercise being performed. This synchronization not only maximizes the physical benefits of the practice but also brings a meditative quality to the workout. When you practice mindful breathing, you bring awareness to the present moment. The breath is coordinated with movement to support the flow and rhythm of the exercise. You exhale on exertion (the challenging part of the movement) and then inhale on the release. For example, exhale as you curl up into a roll-up and inhale as you slowly lower back down.

During a Pilates class, instructors often emphasize lateral breathing, which focuses on expanding your rib cage out. This type of breathing allows for a deeper inhale without elevating the shoulders or disrupting the core engagement. Practice expanding your ribs out to the sides as you breathe in, and feel them gently contract as you breathe out. Slowing down the breath at the end of class will tap into your parasympathetic nervous system. For example, inhaling deeply through the nose and exhaling slowly through the mouth can help lower heart rate, reduce blood pressure, and calm the mind. This state of relaxation supports recovery and healing, making Pilates a holistic practice that benefits both body and mind. 

You can put this into practice here at Niche. Our Beginner Reformer Class  emphasizes controlled movements, proper breathing techniques, and individualized adjustments to ensure safe and effective practice. New Clients can drop into a Reformer Class for only $34

Citations:

Hall, T. (2024, January 26). Breath and balance: The core principles of pilates. ASFA. https://www.americansportandfitness.com/blogs/fitness-blog/breath-and-balance-the-core-principles-of-pilates