Breathing is a fundamental aspect of Pilates practice, integral to both the physical movements and the mind-body connection that Pilates aims to cultivate. Incorporating specific breathing techniques can enhance the effectiveness of pilates reformer exercises, promote relaxation, and improve overall performance. Here are some breathing practices commonly used in Pilates:
Diaphragmatic Breathing: Also known as deep belly breathing, diaphragmatic breathing involves engaging the diaphragm to inhale deeply into the abdomen, allowing the lungs to fully expand. This type of breathing promotes relaxation, reduces stress, and helps activate the deep core muscles essential for stability and support during Pilates exercises.
Rib Cage Breathing: Rib cage breathing focuses on expanding the rib cage laterally and anteriorly while maintaining a relaxed and stable core. This type of breathing encourages greater mobility in the rib cage, which can enhance spinal flexibility and improve overall posture. Rib cage breathing is often incorporated into exercises that involve spinal articulation, such as the Pilates Hundred and the Roll-Up.
Coordinated Breathing: In Pilates, breath is coordinated with movement to facilitate smooth and controlled transitions between exercises. The general guideline is to inhale during the preparatory phase of a movement or when the body is lengthening and expanding, and to exhale during the exertion phase or when the body is contracting and engaging. Coordinating breath with movement helps synchronize the flow of energy and promotes a sense of rhythm and fluidity in the practice.
Lateral Breathing: Lateral breathing involves expanding the rib cage laterally while keeping the abdomen gently engaged. This type of breathing facilitates thoracic mobility and encourages deeper engagement of the oblique muscles, which are essential for stabilizing the spine and maintaining proper alignment during Pilates exercises. Lateral breathing is particularly beneficial for exercises that involve rotation and lateral flexion, such as the Side Bend and the Mermaid.
Thoracic Breathing: Thoracic breathing focuses on expanding the rib cage in the upper back and chest region while maintaining stability in the lower ribs and abdomen. This type of breathing helps improve thoracic mobility and encourages greater extension and rotation of the spine. Thoracic breathing is often incorporated into exercises that involve back extension, such as the Swan and the Saw.
Three-Part Breath: The three-part breath technique involves dividing the inhalation into three distinct phases: first, filling the lower belly with air, then expanding the rib cage, and finally lifting the collarbones and filling the upper chest. This comprehensive breathing pattern encourages full expansion of the lungs and promotes greater oxygenation of the body. The three-part breath can be practiced both in seated or supine positions to enhance relaxation and promote mindfulness.
