Core Pilates Principles: Breathe
There are so many benefits to establishing a movement practice that includes breathing exercise. Eastern traditions like martial arts and Yoga are well-known for their breathing styles and meditation. In the West weight-lifting traditions use focused breathing to increase physical strength and endurance.
Authentic Pilates practice has a breath attached to each exercise.
Five Benefits of breathing exercises
Reduces stress by stimulating the parasympathetic nervous system
Improves oxygenation to the brain and organs
Improves endurance through efficient effort
Healthy lungs resist illnesses and restores health
Focuses the mind and calms anxiety, improves clarity of thought and emotional regulation.
“By all means, learn to breathe correctly”
- Joe Pilates
Every Pilates exercise has a breath attached. You inhale and you exhale in rhythm to your movements. If you are holding your breath you will find it more difficult to recruit your core and build core strength.
What is the correct breath? In classes and upcoming posts I will explain a few general rules and tips for the Fundamental mat exercises: but when in doubt exhale. Most people hold their breath on the inhale. Unless you are swimming underwater, do not hold your breath.
General Rule: Anatomical vs Paradoxical Breathing Styles
Anatomical Breathing:
Inhale on effort or when extending or expanding
Exhale on contraction or when reducing weight-load
Paradoxical Breathing:
Inhale on contraction for explosive force
Exhale on extension control
In general Pilates follows anatomical breathing style but not always. In some cases the breathing can be reversed with good effects. This can be for personal preference, of which I will speak more in upcoming posts.
It is often said to work smarter, not harder. All muscles have a limited endurance, but in concert and with a smart conductor, they trade off roles with breathtaking grace and ease.
Don't be surprised if your teacher cues you to relax during your workout. We do this because correctly using your diaphragm to breath is key to getting good results. You can’t breathe well if you are tense or gripping, furthermore tension creates injuries and chronic strains.
The abdominals can be recruited without core engagement, in which case you will see the “loaf of bread” rising in the center of your abdomen. If you improve your breath timing and reduce the weight load that will allow the core to stabilize your organs for better abdominal contraction. If you have a lot of spinal restrictions you can make some modifications to reduce pressure on your spine.
Breath control creates champions. Breath and rhythm are the key to a transformative Pilates workout. Tensing your stomach will not make your core stronger, but using it to working smarter will
Next week: Roll Backs, the tipping point, modifications and props.
You can follow along in the app! Download information here.
