"Above all, breath correctly"

That's a quote from Joseph Pilates himself!

Many people, especially when they first start practicing pilates, find the breath to be hardest aspect of the pilates method to implement. Either that, or they just forget about breathing altogether! This is understandable, because pilates involves complete coordination of each body part, with the addition of springs, straps, and bars, as well as listening to instructions and focusing on what you are doing! Breathing? Its so easy to think, "I'll get to that part later!".

The truth is, coordinating the breath with the pilates movements is actually the KEY to learning pilates, just as Joseph Pilates points out. The body's breath is like a tide, rising and falling, rhythmically, naturally, and with endless flow. Just like the movements within each pilates movement, and just like each of the exercises flow together in a seemless string.

Tips on breathing in pilates...

1. Start Now
Next time you begin your pilates session, take a moment to lay on the mat before class begins, and focus on your breath. Even if you don't have the opportunity to lay on the mat before class, you can focus inward on the breath while you sit and wait for class to begin. Feel how your whole body moves with your breath. Keep it natural- try not to exaggerate any breathing movements, and just observe. Your upper back can fill and rise with the inhale, and deflate on the exhale. What does your body do when you exhale? Does your height shrink? What does your lower back do as you breath? Your neck? Which is longer, your inhale or exhale? Just observing these things can get you right into the moment and help you remember to focus on your breath when class begins. Noticing the breath can also show you some habits that your body may have in general. Its all great information about your body.


2. Inhale to prepare, exhale on the effort
A great way to remember to breath is to consider it a fact that the breath initiates each and every movement in pilates. For example, if you are laying on your back on the mat, about to do a Roll Up, use the breath in this way: Before you lift your head, inhale to prepare. Then, exhale as you lift the head, and continue rolling your spine up off the mat, one bone at a time, until you are sitting. At the top, inhale to prepare, then exhale as you roll back down. This can be used for each exercise. If you remember that no movement can begin without an inhale in preparation, you are not likely to forget to breathe!

3. Surfing on Your Breath
The natural flow of the breath can be an awesome stress reliever. Pilates is also an excellent stress reliever! They enhance each other. Just as the breath flows, the exercises flow.

In pilates, most exercises have a particular cue for the breath. For example, in Rolling Like a Ball, the cue is to inhale on the way back to the mat, and exhale on the way up. Use these breathing cues like a gift- they are teaching you the flow of each exercise. Remember- exercise on the effort. If, in Rolling Like a Ball, you are to inhale on the way back and exhale to roll up again, that means the most effort is required to roll back up. You might realize that you've been putting too much effort into the wrong part of the exercise!

This is particularly common on the reformer. Many people find that they want to inhale or exhale on the wrong parts of Footwork or Knee Stretches. Its always interesting to know when the effort of each exercise is supposed to take place. Using the breath in this way can advance your pilates!

Check out my other posts in the "Breathing" catagory on this site for more about breathing in pilates.

And, how NOT to breath.....

Read more!