How to breathe in Pilates
Most exercise lets you breathe however you like. Pilates asks you to breathe a specific way, and it catches everyone out at first.
The pattern. Breathe into the sides and back of your ribcage, not up into your shoulders and not out into your belly. Picture your ribs widening sideways as you inhale, like an umbrella opening, and drawing back in as you exhale. This is often called lateral breathing.
Why it matters. It lets you keep your deep abdominal muscles gently engaged while you breathe, which is the whole point of core work. Breathe up into your chest and your shoulders creep up. Push your belly out and you lose the support you are trying to build.
The timing. As a rough rule, exhale on the effort. The hard part of a movement, the lift, the curl, the push, happens on the out breath. Your instructor will cue this, so there is nothing to memorise.
Getting a feel for it. Sit tall, wrap your hands around the sides of your lower ribs, and breathe so you feel them push out against your hands. A few rounds of that before a class and it starts to become automatic.
Do not hold your breath. If you notice you are, you are working too hard. Ease off and reset.
New to exercise, pregnant, recovering from an injury or managing a health condition? Have a word with your GP before you start, and work at your own pace. Classes are general fitness, not medical advice, and you take part at your own risk. More in our Terms.