Principles of Pilates 3: Breathing

Using the bones in your pelvis to increase strength.

Controlled breathing is very important with all Pilates exercises.  It helps facilitate all movements and feeds oxygen to your body to help the cells do their jobs. 

I recommend learning how to breathe into the ribcage. Start slowly with ribcage breathing, as most of us are not accustomed to breathing like this. 

Sit tall on your sitting bones, on a mat, chair, or ball. Place your hands on the back and sides of your ribcage. 

Inhale and see if you can feel the ribcage open like an umbrella.  Exhale and contract, or close the umbrella.

Principle 4: Control

Principles 1 | 2 | 3 | 4 | 5 | 6 | 7

A second technique for ribcage breathing

Try this breathing technique to improve ribcage breathing:

• Position yourself on all fours on the mat. 
• Press back so that you are sitting on your heels with your hands out in front, palms down on the mat. 
• Breathe deeply, focusing on placing your breath into the back of your ribcage, between your shoulder blades. 
• In both positions, inhale through the nose and exhale through the mouth. Notice your neck and shoulders. Keep them soft and relaxed. 
• Breath in for 5 counts and out for 5 counts; maintain a steady air flow. 

In all exercises, inhale on extension or moving away from center, and exhale on flexion or when pulling into center.