Why Breath is the first principle of Pilates. The breath to movement connection.
Joseph Pilates believed that by taking a full inhale and exhale during movement, freshly oxygenated blood would be pumped through the body and remove toxins. He considered it both invigorating and necessary for whole-body health. He even invented a piece of apparatus to improve lung capacity. The Breath-a-Cizer, looks a little like a windmill on a stick, but made of metal it takes considerable breath to move it!
What exactly is Pilates breathing?
A three-dimensional style of breathing that encourages the ribcage to expand both sideways and backwards as we inhale, rather than simply lifting the chest (known as accessory breathing) or pushing the abdomen out (belly breathing). Sometimes referred to as bucket-handle or pump-handle breath, the idea is to move the ribs sideways like the handles on a bucket and forward and back like a water pump handle.
The breath is then coordinated with the movement, matching the effort and tempo, to create a rhythm that will help you move with efficiency and control.
Why do we breathe this way during Pilates?
A well-coordinated breath helps the ribcage and spine move more freely, while the diaphragm and deep abdominal muscles work together as part of the body's pressure and stabilising system. Exhaling can help facilitate abdominal engagement when performing more demanding movements.
Rather than trying to force a particular breathing pattern, we use breath to support the movement and maintain fluidity.
The Hundred is a good example of an exercise in which we need to breathe intentionally to comfortably last 100 arm beats. The rhythmic breathing pattern helps establish a steady tempo and gives the movement a sense of continuity. The active exhalation can help connect the breath with the deep abdominal muscles, giving the required support through 100 counts.
The Swan is another example. As we extend the spine upwards, inhalation helps facilitate length and expansion through the chest and back. The breath encourages us to maintain space rather than sinking in the lower back. The exhalation switches on abdominal engagement to control the movement back down to the mat.
Breath is part of the exercise, it’s a tool, not a rule
Pilates breathing should enhance movement, not become something you overthink. Different exercises will call for different breathing patterns depending on the goal of the movement, the position of the body and the individual. The most important thing is to avoid holding your breath!
Over time, coordinating your breath to your movement will develop a deeper mind-body connection, control and ease.
“Breathing is the first act of life, and the last. Our very life depends on it. Therefore, above all, learn to breathe correctly.” J. Pilates