How Lateral Breathing can help your Pilates Practice

Breathing is the "first act of life and the last.” - yet most of us don't know how to breathe properly. In Pilates we use a breathing pattern called Lateral Breathing to get the most out of our breath.

Breathing is one of 6 core principles of Pilates, so we place a lot of importance on it in Pilates and for good reason. Joseph Pilates, the creator of Pilates, once said “Breathing is the first act of life and the last.” and yet a lot of us unfortunately do not know how to get the most out of our breath. I know I am often guilty of shallow breathing if I am not feeling very mindful and sometimes even just holding my breath without even realising it, which is a lot more common than you would think! Joseph Pilates believed that breathing is the most important part of exercise and that people should learn the art of deep breathing.

The slower, deeper forms of breathing as done during Pilates has been proven to reduce shortness of breath, shown to slow the heartbeat, lower or stabilise blood pressure, lower stress and improve exercise performance.

I feel grateful to the Pilates practice for helping me become more mindful around my breathing and providing a space for me to get those deep breaths in if I forget throughout the day. The benefits of breathing deeply include oxygenating our body, filtering out the toxins and debris from our body and reducing stress. The slower, deeper forms of breathing as done during Pilates has also been proven to reduce shortness of breath, shown to slow the heartbeat, lower or stabilise blood pressure, increase oxygen saturation in the blood and improve exercise performance.

Paying attention to your breathing will also help you concentrate more on your movement. It will serve as your timing once you are more familiar with the exercises. It might be tougher at first, but you will soon get the hang of it, and it will be just automatic.

In Pilates the specific breathing pattern we use is called Lateral Breathing and it will help you get the most out of your practice.

What is Lateral Breathing?

Lateral Breathing AKA Ribcage Breathing is the way we breathe in Pilates. We aim to use this breathing pattern while doing any Pilates exercise. It allows you to engage your deep core muscles while giving your lungs lots of space to take in plenty of oxygen. We also breathe in through our nose and out through our mouths because the nose filters, warms and humidifies the air in a way the mouth cannot (especially important during the cold winter months).

How do we do it?

It is accomplished by breathing in through your nose and out through your mouth, expanding the ribcage laterally so the abdominals can be deeply activated.

Step by step

1. Stand or sit in an upright position

2. Put your hands on your low ribs

3. Inhale through your nose while feeling your ribs expand laterally, keeping your chest and shoulders relaxed. 4. Exhale through pursed lips trying to get as much air out as possible while feeling your abdominals contract. With each exhalation your abdominals are engaged further and further. This kind of breathing allows the correct muscles to remain activated while your mind stays calm and focused on your ultimate goals.

But don't be intimidated!

If you are just beginning your Pilates journey or even if you have been doing Pilates for a while but just haven't gotten to grips with lateral breathing yet, don’t worry - it will come in time, just keep practicing! Pilates is more difficult than it looks as there can be a lot to think about all at one time so cut yourself some slack, congratulate yourself for showing up for yourself and keep persevering - you’ve got this!