Pilates “Lateral Breathing”
Pilates ‘Lateral breathing,’ also known as, ‘Diaphragmatic breathing’ is the intentional and active breath that is meant to be performed during a pilates class or workout. One of the main reasons for using this specific breathing technique is because it engages the core muscles, and is a core exercise, in of itself.
Let’s breakdown how to use this technique. The inhale will be through your nose. As you inhale, the diaphragm fills with air, and the ribs expand laterally, to the side and into the back, as well. When the rib cage expands, the pelvic floor relaxes downward. It’s important to note, the diaphragm is in the center of your torso, therefore the majority of the expansion will occur there, and the chest and belly stay relatively still as you take a breath in. Now as you exhale, you breathe slowly through the mouth until your lungs are empty. This is an audible exhale. On the exhale, you’ll notice the pelvic floor rises as the ribs come together. To reiterate, the pilates breath is not chest breathing or belly breathing.
To practice this technique, find an upright seated position and place your hands to either side of your ribcage. When you take a deep breath in, you will feel your ribcage widening apart, and your fingertips will move further away from one another too. As you exhale, the sides of the ribcage return inward. Repeat this for 5-7 breaths, finding your own natural rhythm.
Pilates encourages mindfulness by relating your movement, breath, and thoughts to each other so your mind and body work in unison. The benefits of this breathing technique are endless, some of which include:
Increases focus: When your attention is brought to the rise and fall of your breath, this negates wandering thoughts, and enhances presence. With time, this will train you to be more apt to pausing, observing and responding accordingly.
Intentional movement: When you synchronize your breathing pattern to each movement, this encourages your movements to be slower and more controlled or precise.
Mind-Body Connection: Integrating this breathing technique to your exercise, strengthens the connection to your brain, improves body awareness and activates your relaxation response.
Nervous System: Controlled breathing relaxes the autonomic nervous system, which regulates the body processes. This occurs especially as your exhale is longer than your inhale.
