Learning to breathe correctly is a basic principle in Pilates. Even if you are an advanced practitioner, you should review breathing regularly. Breathing is especially important if you are pregnant or preparing to become pregnant. It helps clean the system, relaxes your body and helps you do the individual exercises. In fact, I actually have clients who swear that a Pilates session will avert a migraine headache as it is forming because of the sustained, rhythmic breathing and reduced tension in the head, neck and face. And for beginners, learning to breathe correctly is key. Too many of us hold our breath when we try something new, so that our bodies become rigid and we actually deprive ourselves of oxygen right when we need it. In Pilates, we want controlled yet relaxed and fluid movement. So, let’s learn to breathe properly.

Lie on your back on a mat or a rug. Feel your body relax into the floor without sinking or losing control of your powerhouse – that band of muscles that wraps around your body between the pubic bone and the ribcage, front to back. All of Pilates flows from working your powerhouse, or your “core.” Strengthening those muscles will help you develop a strong back and flat tummy. If you are pregnant, you really need that strong back, and the muscle memory you develop through Pilates will help ease your labor and recover your pre-pregnancy body, maybe even stronger than ever.

Learning to breathe correctly means you have to find your powerhouse. As you lie on the floor, think about pulling your navel to spine. But don’t tuck your pelvis! You also want to feel the backs of your legs on the floor, so that there is a natural curve at your waistline. This means that you will be extending at the same time that you are pulling your navel to spine. This illustrates a second concept: Always work in opposition.

Inhale through your nose; exhale through your mouth. Not a loud exhale, just a long, gentle sigh that expells all of the air from your lungs. More advanced students will feel your muscles wrap around your ribcage as you exhale. When you breathe in, try to pull the air down your back and into your lungs under your ribs. Expand sideways into your ribs and your back. Don’t let your belly pooch out. Repeat half a dozen times.

Sounds like a lot to think about, doesn’t it? Don’t worry, it will soon feel very natural. In most exercises, you will inhale to prepare, and then exhale to execute the movement. And you usually inhale to extend and lengthen and exhale to come in or contract the muscle. (Remember working in opposition?) The main thing is to use breathing at first to find your powerhouse and to learn to relax yet control your body. Then, you will find your own rhythm as you move through the Method.

Interested in more? Try my DVD series, More than Mat for beginning, intermediate and advanced students. Each one has a section on Principles where we work on breathing and other Pilates building blocks. If you are pregnant (or planning to become pregnant), you may want to try the DVDs about Pilates Pre- and Post-Natal or buy my new workbook, Pilates and Pregnancy. Everything is available at my website!

See you next week when we’ll talk about the second principle, imprinting. Meantime, let me know how you’re doing. And remember to breathe!

Sarah