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by Deborah Slade, APOGEE Pilates Instructor

Joseph Pilates described breathing as “the first act of life.”  In his book Return to Life through Contrology he wrote, “Above all, learn how to breathe.” It sounds simple enough, since breathing is automatic. But as result of our relatively sedentary lifestyles most of us take shallow breaths—often at less than half our lung capacities. The result is low stamina, poor posture and tense, unstable muscles that cannot perform optimally. Breathing correctly oxygenates the blood and nourishes the cells while eliminating toxins, improving circulation, alleviating stress, and rejuvenating the spirit.

In Pilates, breathing is considered the essential link between the mind and body and the foundation for all movement. Coordinating exercises with patterns of inhaling and exhaling not only supports the movement but also aids in concentration, control, and flow—three other fundamental principles of the method.

It’s not easy to breathe while moving. In fact, most of us hold our breath when facing difficult tasks. But breathing properly while keeping your abs “scooped” will allow you to perform your Pilates exercises with greater ease and find your workout even more satisfying.

Pilates exercises not only require that you inhale and exhale fully—drawing in the optimal amount of fresh air and squeezing every bit of stale air out of your lungs—but that you do it in a very specific way. Joe Pilates adapted his technique from yoga, calling it posterior lateral breathing. It involves taking long deep breaths in through the nose that expand the back and the ribs laterally (left and right) and then emptying the lungs forcefully and thoroughly, causing the abdominals to contract. This technique enhances lung function, stabilizes the torso, lengthens the spine, and maintains abdominal recruitment throughout an exercise. Practice this accordion exercise below as often as possible you’ll be soon be breathing deeply.

1. Lie on your back with your knees bent, feet flat on the floor and hip-distance apart. Your spine should be neutral—relaxed into the mat honoring its natural curves.

2. Place your hands on either side of the rib cage as though you were holding on to an accordion—fingers toward your breastbone, thumbs to the back.

3. Inhale deeply, concentrating on broadening your lower back and filling your lungs to capacity. Feel your ribs expand to the left and right and your fingertips draw away from one another.

4. Exhale fully, feeling your fingers draw back together and pulling your navel toward the spine.