1. Alignment – You need to maintain proper body alignment.
2.ROM (range of motion) – by the way, this is completely absent in traditional البيلاتيس, but you need to make the target muscles move in the correct range of motion.
3. Rhythm – Effective rhythm, we do very slow movements, get rid of pure exercise considerations, well, imagine 3-2-1.
4. Tension Time – (TUT) involves controlling the speed and rhythm of the contraction (muscle shortening) and extension (muscle lengthening) phases of movement. It refers to the duration of time the muscles are stressed or work under load with each repetition of the exercise.
5. Resistance – This means that over time, you start to add a little bit of resistance. You can make the workout more challenging and keep your body adapting.
6. Flow – Steadily and continuously moving forward or outward. The key to a great workout and classroom experience is how we keep the class in constant motion and perform the exercises. Flow = Results.
The importance of breathing
Maintaining proper breathing during exercise ensures results in many ways. First, the muscles get oxygen, making it
We are able to work at our best. Second, good breathing releases unnecessary tension. Finally, exhale hard
It can enhance the engagement of the abdomen.
In general, breathing provides the body with nutrients, increases lung capacity, which increases endurance, and removes poisons from the body
Plain and waste.
The goal of traditional is to build a technique that releases unnecessary tension but helps activate the abdomen, especially the transverse abdominal muscles
breathing.
Proper breathing isn’t just about getting air in and out—it’s an essential tool for oxygenating the body and keeping circulation flowing. That’s why cues about when, where, and how to breathe are so common in classes. The breath helps place your body in the right position to move safely and effectively, making every repetition count. When you focus on your breath, you not only maximize your performance but also help protect yourself from unnecessary strain.
How Regular Practice Makes Pilates Breathing Automatic
At first, coordinating your breath with movement might feel awkward or overly complicated—after all, you’ve been breathing your whole life without thinking about it. But with consistent practice, mindful breathing becomes as seamless as tying your shoes.
As you tune into inhalations and exhalations during each session, your body starts to “memorize” the rhythm. Over time, the link between movement and breath grows stronger, requiring less conscious effort. Before you know it, engaging your core and using your breath to support each exercise will happen naturally, both on and off the mat.
With patience and repetition, Pilates breathing transitions from a technique you have to remember to an automatic response—freeing your focus for greater flow and precision in every movement.
Pilates Breathing vs. Yoga Breathing – What to Expect as a Beginner
If you’re used to yoga, jumping into Pilates breathing can feel like someone’s switched the soundtrack on you. Both disciplines connect breath and movement, but the approach is different—and your body will notice the shift.
In yoga, especially styles like vinyasa or hatha, the breath often fills the belly. You inhale deeply, the abdomen expands naturally, and exhale with a gentle contraction—think of how kids breathe when they’re completely relaxed. This type of full-belly breathing is designed to trigger your body’s relaxation response: calming the nerves, lowering stress, and subtly warming and filtering the air through the nose.
Pilates flips the script. Instead of the ballooning belly, Pilates breathing focuses on expanding the ribs sideways and back—into the chest and the back of the lungs—while the abdominal muscles stay gently engaged. If you’re coming from a yoga tradition, expect to keep your core slightly “on” instead of letting the belly rise and fall freely. Instructors might cue the breath more audibly or energetically, not to create drama, but to help set the tempo for precise, controlled movements (think of the rhythmic pulse of “Hundred” exercises).
So, beginners: Don’t worry if Pilates breathing feels awkward at first. You’ll be asked to inhale through your nose and exhale through your mouth, keeping your core active—almost as if you’re bracing against a gentle breeze. This pattern helps maximize oxygen delivery to working muscles while supporting posture and core control. As with any new skill, patience and practice will make the difference, and soon enough, this new breathing style will feel perfectly natural.
Breathing for Stability and Injury Prevention
When you practice Pilates breathing, you’re not just filling your lungs—you’re strategically activating your deep core muscles (think of your Powerhouse) every time you inhale and exhale. This targeted engagement creates a natural “corset” around your midsection, giving your spine the support it needs to stay aligned and stable during movement.
What does that mean for your day-to-day life? With consistent practice, this deep core activation dramatically reduces the risk of strains and tweaks that can lead to lower back pain. Plus, a well-supported spine is far less likely to end up in awkward positions that put you at risk for injuries, especially during exercise or daily activities.
In short, mindful Pilates breathing turns your core into a built-in support system, protecting your back—not just while you’re on the mat, but all day long.
Practical Exercises for Mastering Pilates Breathing
To really get the hang of Pilates-style breathing, it helps to anchor theory with practice. Here are a couple of effective exercises designed to train your breath to engage the right abdominal muscles (especially the transverse abdominals) and boost trunk stability.
1. Rib Expansion Drill with Tactile Feedback
Sit or stand comfortably and place your hands on the sides of your ribcage. As you inhale, focus on expanding your breath outward into the sides and back of your ribcage—rather than inflating the belly. With each inhale, consciously feel your ribs widen sideways and your upper back gently lift. When you exhale, imagine your ribs drawing inward and downward.
- Pro tip: This may take a bit of concentration, especially if you’re used to “belly breathing.” Slow down and give your mind a chance to connect with your muscles.
2. Weighted Abdominal Breathing Practice
For those who appreciate a little DIY, take a small bag of rice or similar gentle weight (a soft dumbbell or even a book works too). Lie on your back, knees bent, feet on the ground, and place the weight on your lower abdomen. The aim: as you inhale and exhale, focus on keeping movement minimal in the belly area—let the breath instead expand through your sides and back. This tactile feedback makes it easier to feel when you’re engaging the right muscles and not letting your belly do all the work.
- Try resting your hands lightly on the object or alongside your body for support.
3. The “Hundred” Warm-Up (Classic Pilates Mat Move)
Once you’re comfortable with rib and back breathing, progress to a simple Pilates warm-up known as “the Hundred.” Here’s how:
- Lie on your back, legs bent in tabletop (knees over hips) or, for more challenge, legs long and low.
- Curl head and shoulders off the floor slightly, gazing at your knees or navel.
- Extend your arms alongside your body and pulse them gently up and down.
- Inhale for five short counts, exhale for five (repeat ten times for a total of one hundred arm pumps).
- Keep your trunk steady—imagine the bag of rice is still on your belly and you don’t want it to bounce!
Practicing these movements and focusing on the unique Pilates breath will lay the groundwork for safer, more effective core training. Over time, this awareness deepens stability, protects your back, and cultivates strength from the inside out.
Why Proper Breathing Was Central for Joseph Pilates
Joseph Pilates placed a major emphasis on correct breathing throughout his method, and for good reason. Growing up in Germany, he personally dealt with asthma and recurring respiratory complaints. These early struggles made him acutely aware of how much proper breathing could influence not just exercise results, but overall vitality and recovery. This personal history is what shaped his intense focus on using breath control as a foundation for all movement and technique within the Pilates system.
Practicing Pilates Breathing in the Hundred
Let’s break down how Pilates breathing actually works during the classic Hundred—yes, the one that starts every class and makes you question your life choices about 30 seconds in.
- Begin by lying on your back. Bring your knees above your hips, so your legs form those “tabletop” squares instructors love, or extend them if you want an extra challenge. Arms go long by your sides.
- Gently curl your head and shoulders off the mat, aiming your gaze at your midsection—as if you’ve just discovered your abs for the first time.
- Now, start pumping your arms briskly up and down, as if you’re patting two invisible dogs lying on either side of you.
- Here’s where the breathing magic happens: Inhale for five pumps, then exhale for five, maintaining the rhythm as you reach a total of one hundred arm pumps. Yes, it’s called the Hundred for a reason.
- The real trick? Keep your trunk still and abdominals engaged throughout. Think of anchoring your core as if you’re keeping a sack of rice from rolling off your belly. Imagine your ribcage expanding wide as you inhale, then knitting together as you fully exhale—don’t let the movement shift into your lower back.
If you’re doing it right, you’ll finish the set feeling both warmed up and surprisingly alert, all thanks to those focused inhales and exhales.
Analyze breathing
– On exhalation – the ribs are pulled down, the spine is slightly bent.
– When inhaling – the ribcage opens and moves outward, while the spine is extended.
Correct breathing position and technique
We breathe into the chest cavity and the back of the lungs. This allows the involvement of the transverse abdominal muscles to be maintained throughout breathing and to use the lungs most efficiently.
Breathing is closely linked to movement in many exercises, with specific cues to inhale or exhale at certain points to support the body. For example, in the classic “Cat/Cow” stretch often practiced on the mat, the cue is usually to inhale as you arch your back (Cat) and exhale as you round your spine (Cow). Similarly, in side-bending movements such as the Short Box Reach, you might inhale to lift and lengthen the spine, then exhale as you bend to the side. These coordinated breathing patterns help protect the spine, offer better support for the lower back, and provide an optimal stretch.
Breathing techniquesInhale through your nose
Exhale through your mouth with a sigh.
Avoid-
Blow or purse your lips, hold your breath and inhale the air into your abdomen.
