When most people think of Pilates, they picture core strength, flexibility, and controlled movement. But what truly makes Pilates unique is its focus on breathing. Breathing in Pilates isn’t just about oxygen—it’s about strength, control, and mind-body connection.
✨ The Benefits of Pilates Breathing
- Stronger Core & Spinal Support
- Breathing engages the deep abdominal muscles and pelvic floor, building strength from the inside out.
- Better Posture & Lung Capacity
- Lateral ribcage breathing helps open the chest and upper back, encouraging a tall, lifted spine.
- Less Stress & More Energy
- Deep, mindful breathing calms the nervous system and increases oxygen flow, leaving you energised.
- Improved Concentration & Flow
- Linking breath to movement helps you stay present and move with ease, precision, and control.
🫁 How to Breathe in Pilates
Pilates uses a technique called lateral thoracic breathing.
- Inhale through the nose
Expand the ribcage sideways and into the back (like an accordion opening). Keep shoulders relaxed. - Exhale through the mouth
Gently draw the abdominals in and up, feel the ribs close, and lightly lift the pelvic floor.
👉 This is different from belly breathing (yoga) — instead, you keep the core engaged while still getting full, deep breaths.
🏋️ Simple Pilates Breathing Exercises to Try
- Supine Rib Breathing
Lie on your back, knees bent. Place hands on your ribcage. Inhale to expand ribs sideways, exhale to draw abdominals in. - Seated Tall Breathing
Sit tall, spine long. Inhale into the ribs, exhale and feel the spine lengthen upwards. - Roll Down with Breath
Stand tall. Inhale to prepare, exhale to roll down through the spine. Inhale at the bottom, exhale to roll back up. - The Hundred Prep
Lie on your back with knees lifted. Inhale into the ribs, exhale and engage your core. Progress to arm pumps with 5 inhales and 5 exhales.
🫁 How Breathing Changes with Age
- Decreased Lung Capacity
- From around age 30, lung capacity gradually reduces because the lung tissues and chest wall become less elastic.
- Stiffer Ribcage & Spine
- Cartilage between the ribs and spine stiffens, limiting rib expansion.
- This leads to more shallow breathing patterns.
- Weaker Respiratory Muscles
- The diaphragm, intercostals, and pelvic floor can weaken over time, making it harder to fully inhale and exhale.
- Postural Changes
- Rounded shoulders and a forward head posture (common with age) compress the chest, reducing space for deep breaths.
- Reduced Oxygen Exchange
- The efficiency of alveoli (tiny air sacs in the lungs) declines with age, meaning less oxygen gets into the bloodstream.
🌟 How Pilates Breathing Helps Older Adults
- Keeps the Ribcage Mobile
- Lateral breathing expands the ribs sideways and backwards, maintaining flexibility in the chest and spine.
- Strengthens the Diaphragm & Core
- Deep exhalations activate the deep abdominals and pelvic floor, which also support posture and continence.
- Encourages Better Posture
- Tall, aligned posture during breathwork opens the lungs and reverses the “shrinking chest” effect of ageing.
- Improves Oxygen Flow
- Full, conscious breathing maximises the air exchange that may be reduced with age.
- Reduces Stress & Calms the Nervous System
- Older adults often benefit from stress relief for heart health, blood pressure, and overall wellbeing.
- Supports Energy & Stamina
- More efficient breathing means more oxygen for muscles — reducing fatigue in daily activities.
✨ In Short
As we age, breathing often becomes shallower, stiffer, and less efficient. Pilates thoracic lateral breathing trains the lungs, diaphragm, and ribcage to stay strong and mobile, helping older adults breathe better, move easier, and feel calmer.
Come and experience it in my classes with me at Celia’s Pilates in Preston. ✨
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