The Pilates method considers breath a foundational element, transforming simple exercise into a coordinated, full-body practice. Pilates employs a specialized technique, unlike deep abdominal breathing, that actively engages the core muscles throughout the entire respiratory cycle. This intentional pattern supports and enhances the effectiveness of the movements. Coordinating inhale and exhale with movement increases oxygen flow and provides a dynamic framework for stabilizing the torso. This focus sets the rhythm for the exercises and deepens the mind-body connection, a signature of the practice.
Mechanism of Lateral Ribcage Breathing
The physical technique used in Pilates is known as lateral, or intercostal, breathing, which redirects lung expansion away from the abdomen. Instead of allowing the stomach to visibly rise and fall, the breath is directed into the sides and back of the ribcage. When inhaling deeply through the nose, the goal is to feel the ribs expand outward and slightly backward, similar to an accordion opening up. This expansion is achieved by using the intercostal muscles, located between the ribs, rather than relying solely on the diaphragm.
To practice this, place hands on the lower sides of the ribcage and feel the ribs push the hands apart on the inhale. The exhale is typically performed through the mouth, sometimes with pursed lips, which helps control the release of air and ensures a complete exhalation. As air is expelled, the ribs should gently draw back together, or “knit,” without the shoulders rising. This respiratory pattern allows for a full exchange of air while maintaining the gentle contraction of the deep abdominal muscles.
Connecting Breath to Core Stability
The purpose of lateral breathing is directly tied to maintaining continuous core engagement, which is essential for spinal protection and movement precision. When taking a typical breath, the diaphragm descends and causes the abdomen to expand, temporarily releasing the deep core muscles. The Pilates technique counteracts this by keeping the abdominal wall relatively flat during inhalation, ensuring that the primary stabilizing muscles remain active.
This continuous engagement supports the “Powerhouse,” the term used in Pilates to describe the trunk region and the muscles that stabilize the spine and pelvis. Maintaining this stability creates an internal corset of support, including the transverse abdominis and the pelvic floor muscles. Controlled breathing significantly increases the activation of the transverse abdominis and internal oblique muscles, strengthening the core’s ability to stabilize the trunk during movement. The active exhalation further aids this process, as the natural reflex is for the transverse abdominis and pelvic floor to contract as the diaphragm moves up.
Synchronizing Inhale and Exhale with Exercise
The practical application of Pilates breathing involves precisely timing the inhale and exhale with the movement phase of an exercise. The primary rule is to exhale during the effort or peak contraction phase of a movement, and to inhale during the preparation or release phase. Exhaling on the exertion helps maximize the contraction of the deep abdominal muscles and provides a natural brace for the spine when it is under the most load.
For instance, in the Roll Up, you inhale to prepare and then exhale slowly as you articulate the spine up off the mat. The exhale assists the abdominal muscles in pulling the torso forward against gravity and helps maintain control through the challenging part of the exercise. Conversely, you inhale as you roll back down, using the breath to lengthen the torso and prepare for the next effort.
In a rhythmic exercise like The Hundred, the breathing is a deliberate, synchronized pattern of five short inhales and five short exhales while pumping the arms. This ten-count cycle is repeated ten times, totaling one hundred movements. The continuous, controlled breath helps maintain the deep abdominal hold throughout the exercise duration. This consistent timing establishes a fluid rhythm, promotes control, and encourages the mental focus necessary to perform the movements with precision.