Breathing in Pilates is the essential foundation that helps you control movements, improve concentration, and achieve greater effectiveness in every exercise. Many people often focus solely on the movement, forgetting that correct breathing is the true “key” to connecting the body and mind while optimizing muscle strength. With Olaben, you will not only find valuable insights into Pilates but also easily choose the right apparel and accessories to make your practice more comfortable and confident with every breath and movement.
Why is proper breathing the foundation of Pilates?
Joseph Pilates – the founder of the Pilates method – once stated: “Breathing is the first act of life and the last… Above all, learn how to breathe correctly.” To him, the breath was the “bridge” connecting the body and the mind, creating complete unity in every movement.
While many other sports emphasize speed, rhythm, or strength, Pilates focuses on control, balance, and connection. To achieve that, breathing in Pilates plays the role of the foundation – the key prerequisite for unlocking all the benefits of this practice.
The benefits of proper breathing in Pilates
Whether you are a beginner or experienced, paying attention to your breath is always the core element for maximizing your practice. Correct breathing in Pilates provides a wide range of benefits:
- Activates the core: The abdomen, lower back, hips, and pelvic floor work in harmony, increasing stability.
- Improves concentration: Each movement becomes more intentional and precise.
- Reduces risk of injury: Especially supports the lower back and spine.
- Increases oxygen intake: Enhances blood circulation, speeds up recovery, and boosts performance.
- Reduces stress: Deep, slow breathing relaxes the nervous system and eases anxiety.
In short, mastering breathing in Pilates is both a physical and mental preparation, setting you up for a complete and effective workout session.
Breathing techniques in Pilates
Pilates uses two main breathing techniques: deep breathing (diaphragmatic/abdominal breathing) and lateral breathing. Each has its own method and benefits, both playing an important role in supporting movements.
1. Deep Breathing
This technique directs airflow throughout the body, fully engaging the diaphragm and relaxing the muscles.
How to practice:
- Lie on your back, legs extended, arms relaxed by your sides.
- Inhale through the nose, expanding the lower belly and ribcage.
- Exhale through the mouth, draw in the abdomen, and engage the pelvic floor.
- Keep shoulders and facial muscles relaxed.
Benefits:
- Provides abundant oxygen to the brain and muscles.
- Prepares the body for the next movement.
- Reduces stress, improves circulation, and strengthens immunity.
2. Lateral Breathing
This signature Pilates technique focuses on expanding the ribcage sideways instead of inflating the abdomen.
How to practice:
- Sit upright with hands placed at your sides.
- Inhale through the nose, expanding the ribcage outward.
- Exhale through the mouth as the ribcage contracts.
- Repeat while keeping the shoulders and neck relaxed.
Benefits:
- Increases lung capacity and improves breathing efficiency.
- Enhances spinal flexibility and reduces back pain.
- Improves posture and body control.
Tips:
- Beginners should start with deep breathing before transitioning to lateral breathing.
- Coordinate breathing with each movement.
- Always listen to your body and seek guidance from an instructor if needed.
Step-by-step guide to breathing in Pilates
To master the technique, follow these simple steps:
- Place hands on your ribcage: Sit comfortably, place hands on both sides of your ribs to feel the expansion as you inhale.
- Inhale deeply through the nose: Focus on expanding the ribcage without raising the shoulders.
- Exhale through the mouth: Slowly release air until the lungs are empty, feeling the ribcage contract.
- Repeat: Practice regularly to develop a natural breathing reflex during Pilates.
Common mistakes in Pilates breathing
Many people, when practicing deep abdominal-diaphragmatic breathing or lateral breathing, unintentionally breathe shallowly, limiting airflow only to the upper chest. This reduces oxygen intake, elevates heart rate, and causes fatigue, stress, or even anxiety.
Another frequent mistake is pulling in the stomach while breathing, especially when trying to control airflow. This prevents the necessary muscles from engaging, reducing training efficiency and creating imbalance in the core – the powerhouse of Pilates.
To avoid these mistakes, focus on the full expansion of the ribcage and lower abdomen during inhalation, maintaining slow, steady, and controlled breathing.
Practice Pilates the Right Way with Olaben
To achieve the best results in Pilates, maintaining correct breathing techniques and choosing the right apparel is essential. Comfortable and flexible leggings, supportive sports bras, or breathable tank tops from Olaben will help you stay confident and flexible in every movement. In addition, collections like women’s yoga wear, yoga mats, and training accessories are also designed to accompany you throughout your fitness journey.
With Olaben, you not only practice Pilates correctly but also enjoy full comfort, style, and effectiveness in every session.
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