Pilates Breathing Techniques: Joseph Pilates Method

Joseph Pilates, the creator of the Pilates method, emphasized a specific breathing technique to enhance the effectiveness of his exercises, improve oxygen flow, and engage the core muscles. According to his teachings, the appropriate breathing method for Pilates is lateral thoracic breathing, also known as intercostal breathing. Here’s a breakdown of the technique and its principles based on Pilates' original philosophy:

Classic or Contemporary: Who is Correct? - Fitness S.O.S

Some Instructors teach the opposite way (similar to a Respiratory Therapist), who is correct? Answer: It depends on what motion you are trying to accomplish. Below is the method Taught by Liz at the Fitness S.O.S. studio, but other instructors may teach differently and that's okay.

Key Features of Pilates Breathing:

1. Lateral Thoracic Breathing:

   • Inhale deeply through the nose, directing the breath into the sides and back of the ribcage, expanding the intercostal muscles (between the ribs) laterally.

   • Exhale fully through the mouth, engaging the deep core muscles (particularly the transverse abdominis) to expel air and draw the abdominal wall inward toward the spine.

   • This method avoids shallow chest breathing or excessive belly breathing, focusing instead on expanding the ribcage sideways while keeping the abdominals engaged.

2. Purpose and Benefits:

   • Oxygenation: Joseph Pilates believed proper breathing oxygenated the blood and supported overall health, as outlined in his book, Return to Life Through Contrology (1945).

   • Core Activation: Exhaling fully engages the deep core muscles, stabilizing the spine and pelvis during movements.

   • Mind-Body Connection: Controlled breathing promotes focus, rhythm, and coordination, aligning with Pilates’ emphasis on "Contrology" (control of the body through the mind).

   • Improved Posture: Lateral breathing encourages an elongated spine and open chest, countering slouching or tension.

3. Breathing Rhythm:

   • Breathing is synchronized with movement. Typically, you inhale to prepare for a movement or during the lengthening phase and exhale during the exertion or contraction phase (e.g., exhale when curling up in a spine stretch, inhale when lengthening back).

   • The breath is continuous, smooth, and never held, ensuring a steady flow of oxygen to the muscles.

4. Joseph Pilates’ Philosophy:

   • In Return to Life Through Contrology, Pilates wrote, “Breathing is the first act of life and the last. Our very life depends on it.” He stressed squeezing out every atom of air from the lungs on the exhale to maximize oxygen intake on the inhale.

   • He advocated for “full breathing” to cleanse the bloodstream and energize the body, viewing it as integral to his method’s six principles: concentration, control, center, flow, precision, and breathing.

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How to Practice Pilates Breathing:

• Position: Sit or lie down with a neutral spine. Place your hands on the sides of your ribcage to feel the lateral expansion.

• Inhale: Breathe in through the nose, imagining the ribcage expanding outward like an accordion, while keeping the shoulders relaxed and the belly gently drawn in.

• Exhale: Purse your lips and exhale through the mouth, feeling the abdominal muscles engage and the ribcage contract, as if “zipping up” the core.

• Practice: Try 5–10 slow, controlled breaths, focusing on depth and core engagement. Integrate this into Pilates exercises, matching breath to movement.

What do you think? Thoughts or views below!