The Importance of Breath in Pilates: Elevate Your Practice with Proper Breathing

Breathing—it’s something we do every moment of the day, yet when it comes to Pilates, how you breathe can make a world of difference. Whether you’re new to Pilates or a seasoned practitioner, understanding the importance of breath in Pilates will help you move more efficiently, engage your core properly, and get the most out of every class. Let’s chat about why breathwork is a key pillar of Pilates and how you can enhance your practice with proper breathing techniques.

Why Is Breath So Important in Pilates?

Joseph Pilates, the founder of Pilates, emphasized breath as a foundation for movement. He believed that full, intentional breathing could cleanse the body and fuel controlled, efficient movement. This idea remains foundational in Pilates practice today—without proper breath, you miss out on some of the method's greatest benefits, like core activation, mental focus, and effective movement flow.

Breathing in Pilates is not just about inhaling and exhaling; it’s a tool to enhance your movements and make each exercise more effective. When you breathe with purpose, you create the perfect balance between relaxation and strength, which allows your muscles to engage properly and reduces the risk of injury.

How Breathing Enhances Pilates

Breathing isn't just a passive part of Pilates—it actively supports and enhances every movement you make. By consciously coordinating your breath with each exercise, you create a rhythm that allows for better muscle engagement, more control, and improved flow.

Let’s get into how proper breathwork contributes to these key benefits in your practice.

Core Engagement:

One of the main reasons breath is so integral to Pilates is because it helps activate the deep abdominal muscles, especially the transverse abdominis, which are key to a strong and stable core. When you exhale fully, you draw your abdominals inward, helping you maintain a strong center of gravity, which is crucial for every Pilates movement. If you’re not breathing correctly, it’s easy for your core to disengage, making exercises less effective and more prone to strain.

Mind-Body Connection:

Pilates is a holistic practice that connects the mind to the body. Focused breathing enhances mindfulness, keeping you in tune with each movement. When you're conscious of your breath, you're also more aware of how your body feels, where your muscles are working, and whether you’re maintaining proper form. This connection allows you to stay present and fully engaged in your practice, turning each class into a more intentional, transformative experience.

Oxygenation & Endurance:

Controlled, steady breathing ensures your muscles get the oxygen they need to perform at their best. Without proper oxygen flow, muscles can fatigue quickly, leading to sluggish performance and reduced stamina. Breathing deeply and rhythmically helps you maintain energy, reduce fatigue, and even enhance your endurance, allowing you to complete more challenging exercises with ease.

Movement Efficiency:

The beauty of Pilates lies in the flow and precision of each movement. Coordinating breath with movement helps maintain that fluidity and control. For example, exhaling as you contract your muscles (such as during a roll-up) can help reduce tension in the body and promote smoother transitions between movements. When breath and movement are in sync, it feels effortless and graceful, minimizing strain and maximizing efficiency.

Stress Reduction:

Pilates isn't just about physical strength—it’s about balance and mental clarity too. Deep, mindful breathing activates the parasympathetic nervous system, which helps calm the body and reduce stress. By incorporating intentional breathwork into your Pilates practice, you’re not only building strength, but also cultivating a sense of calm and focus that can extend beyond the studio to your everyday life.

How to Breathe in Pilates

Pilates relies on a specific breathing technique called lateral breathing. Lateral breathing involves expanding the ribcage outward to the sides rather than allowing your belly to rise and fall with each breath. This method helps to maintain core engagement and support spinal alignment.

How to Practice Lateral Breathing

1. Inhale deeply through your nose, allowing your ribcage to expand outward in all directions (sideways, not forward). The belly should remain relatively still.

2. Exhale fully through your mouth, drawing the abdominals inward as you engage your core muscles. This helps activate your deep core stabilizers, providing support during your movements.

3. As you move through Pilates exercises, coordinate your breath with your actions. For example, inhale to prepare for a movement, and exhale as you exert effort (such as lifting your head in a roll-up or pressing your legs out in a leg circle).

Common Mistakes with Pilates Breathing

Even with the best intentions, it’s easy to fall into some common breathing traps. These mistakes can compromise your Pilates practice and limit the effectiveness of each movement.

How to Fix Common Pilates Breathing Mistakes

Holding Your Breath:

It might seem natural to hold your breath during challenging exercises, but this only creates unnecessary tension and disrupts your flow. When you hold your breath, you’re also depriving your muscles of the oxygen they need to work efficiently. Focus on maintaining a steady inhale and exhale throughout each exercise to keep the movement fluid and the muscles engaged.

Shallow Breathing:

Shallow breathing, where you only breathe into your chest, can prevent you from fully oxygenating your muscles. This can leave you feeling fatigued faster and disrupt your flow. Instead, focus on deep, diaphragmatic breathing that expands your ribcage and fills your lungs completely.

Breathing Too Late:

Sometimes, people forget to exhale at the right time. Waiting too long to exhale can cause inefficient movement and may even lead to unnecessary tension in the body. The key is to exhale as you engage your core, which supports the movement and ensures maximum control. Practice exhaling with intention to improve your movement efficiency.

Forgetting to Coordinate Breath with Movement:

Each Pilates movement should be supported by your breath. If you’re not coordinating your breathing, it’s easy to lose focus and compromise your form. As you move through each exercise, make sure your breath is guiding the flow of your movements.

Breathing Exercises to Improve Your Pilates Practice

To improve your breathwork, it’s helpful to practice outside of your Pilates classes. Here are a few simple exercises to build strength and control in your breath:

Seated Ribcage Expansion:

Sit tall with a neutral spine. Place your hands on the sides of your ribcage. Take a deep inhale through your nose, feeling your ribs expand outward. Exhale fully through your mouth, engaging your core. Repeat for 10 breaths, focusing on the expansion of your ribcage and the activation of your abdominals.

Lying Down Breathwork:

Lie on your back with your knees bent and your feet flat on the floor. Place one hand on your ribcage and the other on your belly. Inhale deeply, expanding your ribs sideways without pushing out your belly. Exhale and gently draw your belly button in towards your spine, engaging your core. Practice this for 5 minutes before bed to calm your mind and improve your breath control.

Pilates Hundred Breathing:

In Pilates, The Hundred is a signature exercise that requires rhythmic breathing. Inhale for five counts and exhale for five counts. Practice this breathing pattern outside of class to build your endurance and strengthen your breath control.

Tips for Incorporating Breath into Your Pilates Practice

Incorporating proper breathwork into your Pilates practice may take time and conscious effort, but with consistent practice, it will become second nature. Here are some practical tips to help you make breath coordination an effortless part of your movement, both in and outside of class.

Start with Awareness: Before you even begin moving, take a few deep breaths to center yourself. This will help you connect with your core and set the tone for your practice.

Practice Outside of Class: The more you practice lateral breathing throughout the day, the easier it will be to incorporate it into your Pilates routine. Try using lateral breathing when you’re walking, stretching, or even sitting at your desk.

Pair Breath with Movement: Always remember the golden rule: inhale to lengthen and prepare, exhale to engage and move with control. This simple framework can guide you through any Pilates exercise.

Stay Relaxed: Breathing should never feel forced or restrictive. Avoid holding your breath or tensing up and allow the breath to naturally flow with your movement.

Work with an Instructor: If you’re still struggling to coordinate breath with movement, consider working with an instructor in a private session. They can provide personalized guidance and help you refine your technique.

At the end of the day, the most important thing you can do in a Pilates class is to breathe. While pairing your breath with each movement can elevate your practice, the true focus is simply on breathing—don’t stress about getting it perfect or accidentally holding your breath. Just breathe, and let that be enough.

Experience the Power of Pilates Breathing at Ashburn Core Pilates

Breathing is more than just an automatic function—it’s a powerful tool that can transform your Pilates practice. When you breathe with intention, you enhance your strength, improve your focus, and deepen your connection to your body.

If you’re ready to refine your technique and experience the benefits firsthand, we’d love to help you at Ashburn Core Pilates. Our expert instructors will guide you through proper breathing techniques, helping you move with intention and confidence every time you step into the studio.

Join us at Ashburn Core Pilates