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Joseph Pilates, the founder of Pilates, said, “Above all, learn how to breathe correctly.” 

In Pilates the emphasis is on posterior lateral breathing and diaphragmatic breathing.

Posterior lateral breathing places the focus of your breathing on direction - lateral being wide and posterior meaning towards your back. With posterior lateral breathing your rib cage widens to the side of your body and the back of your body on your inhale and narrows at both your sides and back on your exhale. You are breathing in and out fully with an inhale through your nose and then your exhale through your mouth. Posterior lateral breathing promotes mobility of your ribcage. By facilitating rib cage movement, you can breathe better, move more easily through the spine, and improve your shoulder mechanics. On your exhale posterior lateral breathing facilitates the engagement of your core muscles (transverse abdominis, multifidi, diaphragm, pelvic floor) and supports the stability of your spine. 

Pilates also emphasizes diaphragmatic breathing which shifts the body into a rest and digest state of being otherwise known as a parasympathetic state. When the body is in a parasympathetic state it is more relaxed, receptive to learning, able to heal, and reduce pain. The diaphragm is a core muscle that should contract and relax with ease. When you breathe from your diaphragm you also decrease tension in your head, neck and shoulders. Diaphragmatic breathing is key to countering the stresses of the modern world and improving your overall well being both from  musculoskeletal and nervous system standpoints.

Diaphragmatic breathing offers several benefits to your body including:

• Helping you relax.
• Improving muscle function during exercises and preventing strain.
• Increasing how much oxygen is in your blood.
• Making it easier for your body to release gas waste from your lungs.
• Reducing blood pressure.
• Reducing heart rate.

If you would like to learn more about breathing techniques James Nestor’s best selling book Breath is a good place to start. 

You can also try 4-7-8 breathing with this short video from Dr. Andrew Weil https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/

If you are interested in experiencing how breath work and Pilates come together, please text or call 303-472-6743 to schedule a session.