It’s that September time of new beginnings, which has led to more new Pilates enquiries and a flurry of activity in the studio. So we’ve some new Induction classes to help introduce people to Pilates and teach the basics before they join a class. One of the key things that people always struggle with is the breathing. I know it seems back to front, it did to me too. However the breathing really is key. Let’s face it, breathing full stop is key.
The breathing in Pilates gives you stronger movements, more control and helps you focus. If Pilates was Star Wars I reckon the breathing would be “the light sabre” and the core would be “the Force”.
Why is it so important? When you breath in the right way you work with your core. So you will get a more effective movement, work harder and see better results.
Stress, everyday life and bad posture leads to people breathing into their belly or having their shoulders rise and fall as they breath. The type of breathing we are after in Pilates is thoracic breathing. This means breathing with the ribcage expanding and contracting.
A good way to practise this is to tie a resistance band or folded towel around your ribcage. Alternatively place your palms with middle fingers touching, on your ribcage. As you inhale breath into the ribcage, you should feel it expand or push into the band with the breath. The diaphragm moves downwards. As you exhale let the breath come out of the ribcage, the diaphragm moves upwards and you will feel a tightening in your core (your lower abdominals will draw towards you and your pelvic floor will lift). You may have to exhale to the end of your breath to initially feel this. Once you tune into it, it will feel more intuitive.
Click on the diagram to get a better look.