Pilates Breathing: Mastering Lateral Thoracic Techniques for Core Engagement

How to breathe in Pilates?

Pilates breathing primarily utilizes lateral thoracic expansion, engaging the deep core muscles while maintaining spinal stability, distinct from typical abdominal breathing, and is precisely coordinated with movement to enhance control and efficiency.

The Core Principle: Lateral Thoracic Breathing

In Pilates, the breath is not merely a physiological function; it is an integral component of every exercise, acting as a powerful tool for core engagement, spinal stabilization, and movement control. The foundational breathing technique in Pilates is known as lateral thoracic breathing, or sometimes posterior-lateral breathing.

Unlike common diaphragmatic (belly) breathing, where the abdomen visibly expands and contracts, Pilates breathing emphasizes expansion of the rib cage outwards and backwards, maintaining a relatively flat abdominal wall. This technique allows for continuous activation of the deep abdominal muscles, particularly the transversus abdominis, which is crucial for core stability throughout the exercises.

Why Lateral Thoracic Breathing?

• Core Engagement: By keeping the abdomen relatively still, the deep core muscles (transversus abdominis, pelvic floor) can remain engaged to stabilize the spine. If the belly expanded freely, these muscles would relax.
• Spinal Stability: This method helps to brace the spine, protecting it during movement and allowing for more controlled and precise execution of exercises.
• Consistent Oxygen Supply: It ensures a steady flow of oxygen to working muscles without compromising core activation.

Anatomical Foundation of Pilates Breathing

Understanding the anatomy involved clarifies how Pilates breathing achieves its goals.

• Diaphragm: The primary muscle of respiration. In Pilates breathing, the diaphragm still descends upon inhalation, but the emphasis shifts to directing the resulting pressure outwards and sideways into the lower ribs rather than solely downwards into the abdomen.
• Intercostal Muscles: These muscles between the ribs are key. The external intercostals assist in drawing the ribs up and out during inhalation, facilitating the lateral expansion. The internal intercostals assist in drawing the ribs down and in during forced exhalation.
• Transversus Abdominis (TVA): This deepest abdominal muscle acts like a corset, wrapping around the trunk. During Pilates exhalation, a gentle drawing in and up of the lower abdomen (without gripping) helps activate the TVA, further stabilizing the lumbar spine.
• Pelvic Floor: Works in synergy with the TVA and diaphragm. As you exhale and gently engage the TVA, the pelvic floor muscles naturally lift, creating a comprehensive deep core connection.

Step-by-Step Guide to Lateral Thoracic Breathing

Mastering this technique takes practice, but the benefits are profound.

1. Finding the Position: Lie on your back with knees bent, feet flat on the floor, hip-width apart. Place your hands on your lower rib cage, fingers pointing towards each other. This provides tactile feedback.
2. Inhalation (Nose):
   • Inhale slowly and deeply through your nose.
   • Focus on feeling your rib cage expand outwards to the sides and slightly backwards into the mat.
   • Your hands should feel your ribs moving apart.
   • Try to keep your abdomen relatively flat and still, avoiding a large belly rise.
   • Shoulders and neck should remain relaxed.
3. Exhalation (Mouth or Nose):
   • Exhale slowly and completely through your mouth (often pursed lips, as if blowing out a candle) or through your nose, depending on the exercise and desired intensity.
   • As you exhale, gently draw your lower ribs down and in, feeling them narrow.
   • Simultaneously, feel a gentle drawing in and up of your lower abdomen (below the navel). This is the subtle engagement of your transversus abdominis and pelvic floor.
   • Aim to expel all stale air.
4. Coordination with Movement:
   • Generally, you will exhale on exertion or during the most challenging part of an exercise. This helps to deepen core engagement and provide stability.
   • You will inhale during preparation or the less demanding phase of an exercise.
   • The breath should flow smoothly and continuously, never held.

Why Pilates Breathing Matters

Beyond simply moving air, the specific breathing technique in Pilates offers numerous benefits:

• Enhanced Core Engagement and Stability: The consistent activation of the transversus abdominis and pelvic floor throughout the breath cycle creates a strong, stable core, essential for protecting the spine and executing movements with control.
• Improved Spinal Health: The deliberate expansion and contraction of the rib cage promotes spinal articulation and mobility, while the core support helps decompress the vertebrae.
• Increased Movement Efficiency: Coordinated breath provides oxygen to working muscles, facilitates smooth transitions between movements, and helps establish a rhythm.
• Mind-Body Connection: Focusing on the breath cultivates mindfulness, improving body awareness, concentration, and the ability to control movement from the core. This also reduces tension and stress.
• Pelvic Floor Integration: The synergy between the breath and pelvic floor function is critical for both men and women, contributing to continence and overall core health.

Common Breathing Mistakes to Avoid

• Shallow, Apical Breathing: Breathing primarily into the upper chest and shoulders. This can lead to neck and shoulder tension and does not engage the core effectively.
• Holding Your Breath (Valsalva Maneuver): This increases intra-abdominal pressure too much and can strain the cardiovascular system. Breath should be continuous.
• Over-Engaging Neck and Shoulders: Relying on accessory breathing muscles instead of the diaphragm and intercostals. Keep these areas relaxed.
• Forcing the Breath: Breath should be deep and full but not strained or forced. Find a comfortable rhythm.
• Belly Breathing (without core engagement): While diaphragmatic breathing is healthy, in Pilates, an overly relaxed abdomen during inhalation compromises core stability.

Integrating Breath into Pilates Exercises

The coordination of breath with movement is paramount. While specific exercises have precise breathing cues, a general rule applies:

• Exhale on Effort: When performing the most challenging part of an exercise (e.g., lifting a leg, rolling up), exhale to facilitate core engagement and stability.
• Inhale on Preparation/Release: Inhale during the preparatory phase or as you return to the starting position.

For example, in the Hundred, you inhale for five counts and exhale for five counts, pumping your arms. In a Roll-Up, you typically inhale to prepare and then exhale as you articulate your spine up off the mat. This conscious timing ensures the breath supports and enhances every movement.

Conclusion: The Breath as Your Pilates Foundation

In Pilates, breathing is not an afterthought; it is the cornerstone of the method. By consistently practicing lateral thoracic breathing, you unlock greater core strength, improve spinal health, enhance movement control, and deepen your mind-body connection. Treat each breath as an opportunity to reinforce your core and refine your practice, building a stronger, more resilient body from the inside out.