Why Breathing Matters More Than You Think
When starting Pilates, many beginners are surprised to discover that breathing—something we do unconsciously every day—is one of the most challenging elements of the practice. They either forget to breathe entirely or try so hard that they feel dizzy or nauseous. But Pilates breathing is more than just inhaling and exhaling—it’s a core pillar that transforms how your body moves, performs, and feels.
What Is Pilates Breathing?
Pilates breathing, often referred to as lateral thoracic breathing, is a structured breathing technique that coordinates with movement and enhances physical performance. Unlike shallow, unconscious daily breathing, this method is deep, controlled, and directed laterally into the ribs—encouraging full expansion of the lungs and deep engagement of the core.
Why It Matters:
- Improves oxygen exchange and energy efficiency
- Promotes mindfulness and focus
- Aligns with Pilates movements for better form and control
- Enhances posture, core engagement, and muscle recruitment
- Reduces stress and induces a state of calm concentration
Joseph Pilates himself believed that “breathing is the first and last act of life,” and prioritised learning how to breathe effectively for total health.
How to Breathe in Pilates: A Step-by-Step Guide
- Inhale through the nose
- Focus on expanding the ribs laterally, like a balloon inflating sideways
- Keep shoulders relaxed and down
- Visualise the diaphragm dropping as the lungs fill with air
- Exhale through the mouth
- Purse your lips as if blowing through a straw
- Direct the breath from the lower lungs, lifting the diaphragm upward
- Draw in the abdominals without puffing the cheeks or tensing the neck
- Connect with the diaphragm
- Though you can’t feel it directly, the diaphragm is the main muscle involved
- Use a resistance band around the lower ribs to feel the expansion and contraction
TIP: Don’t force the breath. Let it be deep but relaxed. If you’re holding tension in the shoulders or face, soften and reset.
Breath and Movement: When to Inhale vs Exhale
- Inhale to prepare the body for movement
- Exhale during the exertion phase of movement (e.g., lifting, curling, pushing)
This sync creates a rhythmic flow, reinforces abdominal support, and protects the spine.
Long-Term Benefits of Pilates Breathing
✔️ Enhances core activation
✔️ Supports spinal alignment
✔️ Improves circulation and posture
✔️ Encourages nervous system regulation
✔️ Builds mindfulness and stress resilience
Over time, your breath becomes second nature and your movements feel fluid, controlled, and revitalised.
Conclusion: Be Patient With Your Breath
If Pilates breathing feels unnatural at first—don’t worry. It takes time to reprogram deeply ingrained habits. Some learners master it quickly; others take weeks or even months. What’s important is persistence and awareness.
Eventually, this structured breathing becomes instinctive, empowering you with better posture, stronger movement, and a clear, centred mind.