Breathing in Pilates
Breathing is something so natural that few people pay attention to it on a daily basis. Statistics confirm this – most Poles use only 10% of their lung capacity during inhalation. Sounds bad?
Improper breathing carries a lot of negative consequences. When the tissues of your body are not properly oxygenated, you feel tired, your performance decreases, and you are more prone to headaches and general irritability. Prolonged breathing disorders can lead to the development of diseases or exacerbate existing conditions.
That’s not all – a proper breathing pattern has a huge impact on body posture. It helps maintain the balance of muscle tensions, spinal curvatures, and its mobility. That is why proper breathing is so important in Pilates exercises – it is one of the six primary principles.
WHAT IS BREATHING – INHALATION AND EXHALATION
What exactly is breathing? It is an unconscious process occurring in the lungs, which serves to exchange gases of oxygen and carbon dioxide. The brain oversees its course, specifically the respiratory center located in the medulla oblongata.
The respiratory muscles play a significant role in the process of breathing: the diaphragm and the external intercostal muscles, which lift the ribs, allowing for an increase in the volume of the chest and the intake of air into the lungs.
A single breathing cycle consists of inhalation and exhalation. To use them properly, it is worth knowing their mechanics.
Inhalation is an active act during which the diaphragm lowers, the ribs rise, and the pressure in the chest decreases, allowing air to be sucked in. The work of the diaphragm rotates the ribs outward and lifts them, increasing the dimensions of the chest. It occurs through the nose, allowing the inhaled air to be purified, moistened, and warmed.
Exhalation is a passive act – a phase associated with muscle relaxation. It occurs through the mouth. During exhalation, the diaphragm rises, thereby reducing the volume of the chest and pushing air out of it. Conscious activation of exhalation serves as a workout for the respiratory muscles.
LATERAL BREATHING IN PILATES
In Pilates, breathing is of immense importance – everything starts from it. While practicing this method, you will learn several breathing techniques, but the basic and most essential one is lateral breathing (also known as rib-diaphragmatic breathing). What does it involve?
During lateral breathing, the work of the chest is three-dimensional – it increases its volume both forward, backward, and sideways. Importantly – it should not rise upwards – this movement is an incorrect breathing pattern.
Activating the lateral and lower parts of the chest will make you breathe more efficiently, as it is in these areas that the alveoli are located. But not only health benefits are important during lateral breathing in Pilates.
Inhalation during Pilates exercises activates the deep stabilizers: the transverse abdominal muscle, the oblique abdominal muscles, the pelvic floor muscles, and the multifidus muscle of the lumbar region. Their work enables greater stabilization of the pelvis and the lumbopelvic region.
Inhalation and exhalation are also related to the extension and flexion of the spine. At a basic level, inhalation is performed to stimulate the spine to extend, while exhalation is for flexion. Advanced practitioners can reverse this pattern and perform exhalation during spinal extension to increase the work of the abdominal muscles and stabilize the lumbar region.
STEP BY STEP – HOW TO BREATHE
To learn lateral breathing, use the exercise below. Sit comfortably and follow these steps:
- Place your hands at your sides, around your chest.
- Take a deep breath in through your nose so that the air fills the sides and back of your body. Remember that the lungs are inside the torso – the ribs can expand with every breath, even if it’s not perfectly executed. To ensure you’re doing it correctly, you need to feel your ribs pushing your hands outward during the inhale.
- Exhale through your mouth. Your ribs will contract, and your hands will move back.
- Repeat this breathing pattern several times until you feel comfortable with it and can sense your ribs expanding and contracting.
BENEFITS OF PROPER BREATHING
You already know that every Pilates practitioner should breathe fully, but are you aware of the benefits it brings? When you consciously use each breath cycle to draw in a lot of fresh air into your lungs and expel stale air, expect the following effects:
- greater oxygenation of the blood,
- increased overall circulation,
- improved fitness,
- better performance during exercises and greater ease in performing them,
- increased overall breathing capacity,
- spinal protection – engaged abdominal muscles act like a corset supporting the entire torso,
- improved body posture,
- maintenance of balanced muscle tension,
- relaxation of muscles and facilitation of movement,
- increased focus on a specific body part during exercises,
- achieving dynamic stabilization while performing exercises.
COMMON MISTAKES
When learning a new skill, it’s easy to stray from the correct path. Knowing common mistakes will help you avoid improperly executing lateral breathing. To ensure that lateral breathing brings the expected benefits, avoid these mistakes:
- Using a typical breathing pattern
A typical deep breath differs from lateral breathing – it relaxes the abdominal muscles during both inhalation and exhalation. There’s nothing wrong with this – a typical deep breath will be useful in everyday life, while lateral breathing is for Pilates exercises. How can you distinguish between these two types of breathing?
Place your hands low on your abdomen. Take a deep breath and allow your abdominal muscles to expand outward. Now exhale and observe how your hands are drawn into your waist. This is what typical diaphragmatic breathing looks like – the natural rising and falling of the abdomen.
- Continuous lateral breathing
Lateral breathing is not a technique you should use all the time. Reserve it for abdominal muscle training. Remember that the healthiest method of regular breathing is typical diaphragmatic breathing.
- Forcing the inhale
When breathing laterally, you should breathe comfortably and deeply, but without forcing excessive expansion.
- Movement of the upper body
Avoid arm movement – the movement should occur only in the chest. Remember to relax your neck and straighten your spine.
- Movement of the tongue, facial muscles, and scalene muscles
During intense inhalation, you should not feel any movement in any of the areas mentioned above.
IS LATERAL BREATHING SAFE?
When you perform lateral breathing during exercises and do not overuse this technique, it should be completely safe. However, it is worth taking certain precautions. Although lateral breathing poses no threat to most people, closely monitor your body’s reactions. If you notice concerning symptoms – such as dizziness or lightheadedness – return to your normal breathing pattern.
I am a graduate in Managerial Economics as well as Finance and Accounting, with a specialization in Marketing. Since 2018, I have been working as a Copywriter at Balanced Body, where I create marketing content for the fitness and Pilates industries. One of my particular strengths is translating complex topics into accessible language and accurately analyzing the needs of target audiences. Outside of work, I am passionate about fire shows and volleyball, which helps me better understand the needs of physically active people.