February m.o.t.m. pilates breath
Breath Is a Pilates Move (Yes, Really)
If you’ve ever been in class and thought, “Okay okay… I’m breathing… can we move on?” — you’re not alone.
But here’s the truth: breath isn’t background music in Pilates. It’s part of the choreography. It changes what your muscles do, how stable your spine feels, how efficiently you move, and even how safe you are when things get spicy.
So the next time your instructor says, “Big inhale… now fully exhale,” there’s a reason — and it’s worth giving that cue a little more effort.
The Science of Breathing (Simplified + Actually Useful)
1) Your breath is a pressure system
When you breathe well, your body creates gentle internal pressure that stabilizes your trunk — kind of like inflating a soft inner “support cylinder” around your spine.
That “cylinder” is created by a team: (Or as Joseph Pilates called it: The Powerhouse)
Diaphragm (breathing muscle under your ribs)
Deep abdominal muscles (especially transverse abdominis)
Pelvic floor
Multifidus (deep spinal stabilizers)
When they coordinate, you get:
better stability
better control
less “gripping” in your neck/shoulders/low back
stronger movement with less strain
2) Exhale helps you recruit your deep core
A strong, complete exhale naturally helps your ribs knit down and your deep abs turn on — without you needing to “suck in” or clench your stomach.
That’s why Pilates breath often emphasizes:
“Exhale fully”
Because it’s the easiest way to access deep support.
3) Breath changes your nervous system
Breathing isn’t just mechanical — it’s neurological.
Longer, fuller exhales help shift you toward “rest-and-digest” mode.
That means less tension, better focus, and smoother coordination.
In other words: breath helps you move better and feel better.
4) Breath improves performance (and makes hard moves feel possible)
Good breathing:
improves oxygen delivery
helps manage effort
reduces unnecessary tension
keeps your pacing steady
So yes — it can literally make a plank feel 10% more doable.
How We Use Breath in Pilates (And Why Your Instructor Cares)
In Pilates, breath is used to:
✅ Support spinal stability during movement
✅ Organize the core so you can move your limbs without “wobble”
✅ Control tempo (breath helps slow you down or power you up)
✅ Increase mobility (especially ribs and upper back)
✅ Improve precision (breath = built-in rhythm)
Common cue patterns (what they’re trying to create)
You’ll often hear:
Inhale to prepare (create space, expand ribs, set posture)
Exhale on effort (support + control during the hardest part)
Examples:
Exhale as you curl up, press out, lift, or stabilize
Inhale to return, lengthen, open, or reset
This isn’t Pilates being dramatic — it’s mechanics.
The “Full Exhale” Trick (The One Everyone Should Try)
Most people think they’re exhaling fully… but they stop at about 70%.
Next class, try this:
Exhale like normal
Then exhale 10% more — like gently fogging a mirror
Feel how your ribs soften inward and your center supports you
That extra 10% is where the magic lives:
deeper core turns on
neck relaxes
movement gets steadier
What “Good Pilates Breath” Actually Feels Like
Forget perfection. Aim for useful breath:
Your inhale feels like 3 dimensional expansion in the ribs (not the belly popping out)
Your exhale feels like ribs wrapping + abs gently narrowing
Your shoulders stay relaxed
Your jaw and throat stay soft
You can keep your core tight as you are breathing- even when it’s hard
Quick Fixes (If Breath Feels Confusing)
If you feel it all in your chest:
Think: “Breathe wide into the sides and back of my ribs.” “As if you have fish gills”
If you feel it all in your belly:
Think: “Expand ribs, not just belly.”
If you keep holding your breath:
Exhale on the hardest part — even a small exhale is better than none.
If you feel your neck taking over:
Try a slower inhale + longer exhale. Tension often drops immediately.
The Bottom Line
Breath is how we connect strength to control.
So next time your instructor cues:
“Inhale… now fully exhale…”
That’s not filler — that’s the tool that makes the movement work.
Give it a little more effort.
Your core will wake up.
Your body will feel better.
And your Pilates will level up fast.