Pilates Breathing Techniques: The Secret to Stronger Core Workouts

Table of Contents

1. Introduction

2. Why Breathing Matters in Pilates

3. Basics of Pilates Breathing

4. Lateral Breathing Explained

5. How Breathing Supports Core Activation

6. Common Mistakes to Avoid

7. Pilates Breathing for Beginners

8. How to Practice Breathing Outside Your Pilates Sessions

9. Breathing in Advanced Pilates Movements

10. Did You Know?

11. Conclusion

12. FAQs

13. Join a Pilates Class

Introduction

Want stronger abs and better posture? Start with your breath.

Pilates is known for sculpting strong, lean muscles—especially around your core. But there’s one element that often gets overlooked: breathing. Mastering Pilates breathing techniques can help you engage muscles more effectively, improve control, and get more out of every move.

Why Breathing Matters in Pilates

More than just inhale and exhale

In Pilates, breathing isn’t just about oxygen—it’s a tool to enhance movement. It helps:

• Activate deep core muscles

• Maintain rhythm and flow

• Prevent holding tension in the neck and shoulders

• Improve mind-body connection

Basics of Pilates Breathing

Coordinating breath with movement

• Inhale through the nose to expand the rib cage

• Exhale through the mouth to engage the deep abdominals

• Match breathing to movement phases (e.g., inhale to prepare, exhale during exertion)

Lateral Breathing Explained

The signature Pilates breathing style

Lateral breathing focuses on expanding the rib cage sideways while keeping the belly relatively flat. It allows you to:

• Maintain abdominal engagement during the workout

• Improve lung capacity and control

• Avoid belly-breathing, which can weaken core activation

How to practice:

• Place hands on your ribs

• Inhale and feel ribs expand sideways

• Exhale fully, drawing ribs back in

How Breathing Supports Core Activation

Engage your transverse abdominis

Every time you exhale with control, your deepest core muscles (like the transverse abdominis) naturally activate. This helps:

• Stabilize your spine

• Flatten your abs

• Support better form in exercises like the hundred, roll-up, or plank

Common Mistakes to Avoid

• Breath-holding: Creates tension and blocks core activation

• Shallow chest breathing: Doesn’t engage the diaphragm fully

• Forcing the breath: Should be smooth, not strained

• Losing breath-movement connection: Breaks rhythm and focus

Pilates Breathing for Beginners

Start slow and be consistent

• Practice breathing before adding movement

• Use cues like “inhale to expand, exhale to contract”

• Focus on quality over speed

• Record yourself or use mirrors to track breathing and posture

How to Practice Breathing Outside Your Pilates Sessions

Bring the benefits into daily life

• Practice lateral breathing while walking or sitting at your desk

• Use Pilates breathing to calm nerves or manage stress

• Try it during other workouts like yoga, strength training, or stretching

• Set reminders to take a few mindful breaths every hour

Breathing in Advanced Pilates Movements

Level up your control and endurance

• Advanced movements like teaser, boomerang, and jackknife require precise breath control

• Use breathing to maintain alignment during complex transitions

• Proper breathing reduces fatigue and supports stamina in longer sequences

Did You Know?

• Joseph Pilates believed breathing was the most important part of any exercise

• Proper breathing reduces cortisol (stress hormone) during workouts

• Pilates breathing is often used in physical therapy for posture and back pain

Conclusion

Pilates breathing is the hidden powerhouse behind every effective core workout. Whether you're a beginner or seasoned practitioner, focusing on your breath can elevate your results, deepen your practice, and protect your body from strain. It’s not just about moving—it’s about moving with intention.

FAQs

1. Can I do Pilates without focusing on breathing?

You can, but you won’t get the full benefits of core engagement and control.

2. What’s the difference between yoga and Pilates breathing?

Pilates uses lateral ribcage breathing, while yoga often focuses on belly or deep diaphragmatic breathing.

3. How long does it take to learn proper Pilates breathing?

With regular practice, most people improve within a few sessions.

4. Is it okay to feel dizzy during breathing practice?

Slight light-headedness can happen if you over-breathe. Stop and breathe naturally if this occurs.

5. Can Pilates breathing help with stress?

Yes, controlled breathing lowers stress and improves mental clarity.

Join a Pilates Class

💪 Ready to strengthen your core from the inside out? Learn Pilates breathing and more in our guided sessions.

📲 WhatsApp us to book a class or get a trial session!

Breathe better. Move better. Feel stronger.