One of the most complicated things in Pilates can be the breathing. It is not uncommon for people to say that it feels back to front. They want to inhale when the teacher is cueing them to exhale. I remember being the same, the breathing just takes time to grasp.
So why do we exhale at a certain part of the movement and why is important?
Pilates is all about working with the body in a functional way, to strengthen it and keep it moving in the way it was designed to work. In the same way we work with the body in terms of the breath.
When you inhale your lungs full with air, your diaphragm descends, your tummy goes soft and your pelvic floor relaxes. This is the point where you have less strength and less of your core functioning. So it makes sense at this point that you aren’t placing lots of load and pressure on. The exhale part of the breath is when you empty the lungs of air, your diaphragm rises, your tummy comes in and the pelvic floor rises. It’s when your core fires. So therefore at this stage it’s when you load the body.
Think about lifting. You exhale as you lift a heavy weight. You exhale when it’s hard work. Yes?
Therefore we EXHALE on EXERTION in pilates. Thats when you stretch a leg away, when you curl up, when you press up from the mat, when you come into a teaser. Now of course there are aways exceptions to the rule and in some exercises the whole thing feels like hard work (for example the hundred) so you hold some core tension throughout.
Many of your know my obsession with the pelvic floor . By exhaling on exertion you are also helping to protect your pelvic floor, rather than sending pressure down on it. So next time you lift something or even get out of a chair – breath out and think of me!