Pilates is a type of physical exercise that improves flexibility, stress management, core engagement, muscular and posture balance, and overall body function awareness. Joseph Pilates developed it in the early 20th century, this kind of exercise focuses on increasing muscle strength and tone, stability, especially of abdominal muscles, lower back, hips, and buttocks. It enhances the efficiency of the lungs by involving diaphragmatic breathing and also improves mindfulness skills by engaging moment-by-moment perception of our thoughts, feelings, bodily sensations, and environment.
For guidance tailored to your needs, working with professional Pilates instructors can help you refine your practice, correct breathing techniques, and achieve optimal results.
3 useful breathing techniques for Pilates exercise
Mat work
The hundred pumping: In this workout, inhale 5 counts when pumping the arms up and down, then exhale for 5 counts as well. Coordinate breath with every pump.
Roll up: Inhale during the start of roll up and at the top position while exhaling during roll up to the seated position or as you roll back down. This movement helps with spine articulation and smooth transition.
Leg Stretch: in this technique, inhale when pulling the knee toward the chest and exhale while switching the leg. This breath process aids the core engagement to maintain the stability of the body.
Reformer
Short Box Series: Inhale there to prepare for the exercise and stretch out the spine like the round back and exhale while returning to the starting position. This breath process maintains the stability and alignment of the spine.
Footwork: Inhale when you press the carriage out and exhale as you press it back. This breathing helps to engage the practice movement.
Elephant: Inhale as you push the carriage back and exhale when you pull it forward, this breath mechanism helps to engage the core and lengthen the spine.
Cadillac
Pulling Straps: During pulling straps, Inhale when pulling your arms back, and exhale as you reach back to the starting position. It helps to maintain core engagement and shoulder stability.
Roll Down: in this practice, inhale as you start to roll down at the bottom, and exhale when you articulate the spine to the mat as you roll back. This kind of breath helps to engage the core and make a smooth articulation of the spine.
Leg Springs: Inhale when you extend the legs and exhale while returning the legs. This breath pattern balances the stability and controls the movement.
Top 10 familiar breathing mistakes in Pilates
In pilates, breathing is the core principle, and in case of inappropriate breathing, the efficiency of the pilates workout can spoil and cause discomfort and stress. Here are some most common mistakes mentioned below and how to fix them.
- Shallow Breathing:
In Shallow breathing, a person takes short and shallow breaths into the chest rather than deep and diaphragmatic breaths. To avoid it, focus on deep breaths and put your hand on the belly to make sure it rises, inhales, and falls with each exhale.
- Holding The Breath:
One most common mistakes is holding breath during exercise, which can reduce the oxygen flow in the body. To fix this type of error you have to maintain breathing rhythms steadily and try to inhale during relaxation and exhale during exertion.
- Inconsistent breathing:
Another common mistake is making inconsistent breathing patterns that are unmatched by the movement of pilates exercises. To avoid this kind of error, incorporate your breath with movements. Inhale during lengthening and exhale during contraction.
- Over breathing:
Some people start overbreathing during the Pilates workout which causes hyperventilation and light-headedness. To overcome this problem you should breathe deeply and comfortably with controlled breaths and never over-expand the lungs.
- Breathing through the mouth only:
Sometimes, people start breathing through their mouth only during pilates exercise, which can cause shallow breath with less effective oxygenation. Practice inhaling and exhaling deeply with each movement with a controlled breath cycle.
- Breath too fast:
Another mistake often people make with breathing during exercise is to breathe too fast. This can decrease controlled diaphragmatic breath. So focus your deep exhaling to empty your lungs and engage your abdominal muscles.
- Ignoring the core:
One error is to ignore engaging the core muscles while breathing with movements, this may lead to minimal efficiency towards mindfulness and relaxation. So engage core muscles while breathing, by drawing the navel to the spine as you exhale.
- Tension in shoulder and neck:
Deep breathing often creates stretching and tension in the upper part of the body like neck and shoulders, which may cause insufficient breath and also discomfort.
To avoid such mistakes, keep the shoulders and neck relaxed during movement and focus on breathing to move into the abdomen, avoiding shallow breathing.
- Inadequate exhalation:
Inadequate exhalation means incomplete breath which is not deep and controlled. This is also a common mistake of breathing, which reduces residual air in the lungs and causes minimal stress management. To avoid this, focus fully on exhaling to empty your lungs.
- Inconsistent breath rhythm:
Some people follow an unstable breath pattern for the same exercise or fail to establish a consistent breathing rhythm. Practice inhalation and exhalation during preparation and exertions respectively.
Some important tips to improve breathing in Pilates
To improve breathing patterns in Pilates to avoid hyperventilation, and light-headedness and to enhance core engagement, mindfulness, stability, mindful breathing, and relaxation, there is a need to adopt some specific strategies and techniques that people must follow:
- Understand the fundamentals of Pilates breathing
- Practice deep or diaphragmatic breathing
- Breath to engage the core
- Practice meditation and mindfulness exercises
- Incorporate breathing into movements
- Integrate breath practices into daily routine
- Connect professionals for guidance and feedback
While these techniques are valuable for improving breathing during Pilates, working with an experienced instructor can significantly enhance your practice. Experts can help you correct any postural or breathing issues, provide tailored exercises, and ensure you’re using the correct form. If you’re struggling to integrate these breathing techniques or experiencing discomfort, consult a certified Pilates instructor can offer you the support and guidance needed for a more effective and safe practice.
