Breathing in Pilates
Often when participants first start pilates they say to me that using the breathing technique during the exercises feels the wrong way round. Especially with those who have practised yoga before - because it is the opposite way round!
So why do we breathe in this way during pilates?
Well, once you understand more about the natural mechanics (movement) of your ribcage when breathing and how your core works, then you can appreciate why. So, here is a bit of simple anatomy and physiology for you…
When you breathe in (inhale) your ribcage expands (lifts up and out) to let the air into your lungs. While this happens your diaphragm - the big dome shaped muscle below your ribs - contracts and flattens, pushing your internal organs down and creating more space for your lungs to fill with air.
When you breathe out (exhale) your ribcage relaxes down and your diaphragm moves back up into your chest cavity, reverting back into its dome shape - you also have a natural reflex of your pelvic floor and abdominal muscles.
Pilates breathing simply encourages the natural mechanics. We want to train our core in the same way by exhaling when we want our core to be most active (during the movement) and therefore we exhale on the exerting (most effortful) movement.
Breathing correctly promotes efficient gas exchange (the delivery of oxygen around the body via the blood) and avoids a build up of any unnecessary muscular tension.
Try this:
Become familiar with your own breath…
Start by lying down on your back in the pilates rest position. Without altering how you normally breathe, take a few breaths in and out, paying attention to where your breath is going. Ask yourself: where do you feel the movement occur? Your ribcage? Stomach? Shoulders? How full is your breath? Do you feel any activity when you breath out?
Next, try finding the breathing muscles…
Take a deep breath into the bottom of your lungs. Now breathe out imagining you are blowing out 100 candles! Can you feel your abdominal muscles contracting?
Now let’s learn to feel the natural breath mechanics…
Place your hands on the lower half of your rib cage. Take a breath in imagining the lower half of your rib cage becoming wider and lifting up and out to the sides. Keep your chest, shoulders and neck relaxed then exhale and imagine the lower rib cage sinking in towards one another. Repeat this breathing pattern a few times, breathing deeper and wider each time and try to feel the movement of your rib cage underneath your hands.
Finally, learning relaxed breathing…
Place one hand on your upper chest and one on your lower tummy. Breathing in and out with a relaxed breathing pattern, try to think about where you can feel the movement. With relaxed natural breathing, you want to feel your tummy gently moving in and out slightly underneath your hand while your chest should have very little movement.
If you find you are a chest breather, this has probably developed as an abnormal breathing habit which could have started for a number of reasons; for example, stress or from a respiratory condition. It will take time, practise and concentration to retrain your breathing pattern. But retraining your breathing to normal mechanics is important for efficient gas exchange (the transportation of oxygen around the body, via the blood) and maintaining healthy internal organ function.
Focusing on your breathing during pilates not only helps with muscle efficiency with movement but also the concentration on this internal movement pattern helps you focus on yourself and can create a form of mindfulness and being present in the moment.
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