Breathing may seem like the easiest part of Pilates, but getting it right is key to unlocking control, strength, and flow. Understanding when to inhale and exhale during Pilates exercises can completely transform your practice.
The Science and Practical Application
1. Breathing for Control, Stability, and Strength
Inhaling and exhaling properly helps manage pressure in the body, maintain stability, and engage the right muscles at the right time.
Exhale for exertion: In Pilates, we generally exhale when the body is moving into exertion, like when we are actively engaging muscles (e.g., pressing the carriage out or lifting the torso). Exhaling during exertion prevents excessive tension in the neck and shoulders, helping you focus on engaging the deep core muscles.
Inhale for preparation or return: Inhaling during the return phase (e.g., lowering the body or bringing the carriage back) allows for controlled movement and relaxation of the body, readying it for the next phase of exertion.
2. The Science Behind Breathing Patterns
Breathing activates the diaphragm and pelvic floor, promoting core engagement. Deep exhalations encourage the activation of the transverse abdominis (deep core muscles), and inhaling allows the ribcage to expand, mobilising the spine.
Inhalation and exhalation assist with regulating intra-abdominal pressure (IAP): By coordinating breath with movement, you manage internal pressure, ensuring that it’s applied effectively to protect the spine and stabilise the torso during Pilates exercises.
Pilates Exercises and Their Breathing Patterns
1. Footwork (Reformer)
Inhale as you prepare, exhale to press the carriage out, inhale to return.
Why? Exhaling during the push ensures you are engaging your core and legs, not relying on momentum. The inhale while returning helps you resist gravity and slow down the movement, making it more controlled.
2. Bridges (Mat or Reformer)
Inhale to prepare, exhale as you lift your hips, inhale at the top, and exhale as you roll down.
Why? The exhalation while lifting engages the glutes and deep core muscles, while the inhalation at the top stabilises your pelvis and spine. As you lower back down, exhale to control the descent.
3. Roll-Up
Inhale as you begin to roll up, exhale as you engage the core to lift fully, inhale at the top, and exhale as you roll back down.
Why? Exhaling during the effort phase (rising up) ensures that you engage the abdominals and activate the deep core muscles for a smooth, controlled roll-up.
4. Leg Circles (Mat or Reformer)
Inhale to prepare, exhale as you move the leg in a controlled circle, inhale as you return to the start.
Why? Exhaling stabilises the pelvis and deep core during the movement phase, ensuring the leg remains steady while engaging the hip flexors and lower abs. The inhale returns the leg smoothly, helping to reduce strain.
5. Hundreds (Mat or Reformer)
Inhale for five beats, exhale for five beats.
Why? The rhythmic inhale-exhale pattern enhances core activation while helping to maintain endurance. The controlled breath stabilises the lower back, ensures the core is fully engaged, and helps prevent tension in the upper body.
Different Pilates teachers teach different methods - show me the easiest, most effective way.
Practical Tips for Pilates Breathing in Your Practice
Listen to your instructor's cues. Whether you're working with a teacher or following a class, the breath cues are there to guide you and keep the movement safe and effective.
Don’t hold your breath. If you catch yourself holding your breath, it can hinder your movement. Focus on the natural flow of the inhale and exhale to reduce tension.
Use your breath to control the movement. The slower you move, the more important it becomes to sync your breath with the movement. This makes the exercise more controlled and effective.
Comparing Pilates Breathing to Other Activities
Pilates vs. Weightlifting / Gym Workouts
In Pilates, you inhale when returning to neutral (e.g., coming back to the starting position) and exhale on exertion (e.g., during a leg press or rolling up). This pattern helps with core stability and spinal protection.
In contrast, weightlifting typically follows an inhale during preparation (e.g., before a squat) and exhale during the effort phase (e.g., during the lift). The focus in weightlifting is on explosive strength and power.
Pilates uses controlled, fluid breathing to prevent using momentum and avoid injury, whereas weightlifting may allow for heavier exertion with fewer concerns about fluid motion. In both, proper breath control helps maximise strength and reduce injury risk.
Pilates vs. Boxing / Martial Arts
In boxing or martial arts, the focus is on quick, explosive power and often involves rapid, forceful exhalations (e.g., during a punch or kick). Breathing is crucial in these sports to maintain energy, control, and precision.
In Pilates, breath is slower and more controlled to maintain stability and to work muscles in a deeper, more consistent manner. Exhalation is purposeful, engaging the core muscles and stabilising the spine, as opposed to the fast-paced, forceful breathing of combat sports.
Pilates vs. Yoga
While both Pilates and yoga encourage controlled, mindful breathing, Pilates breath tends to be more functional, with specific cues for exhalation on exertion and inhalation during return. Yoga may involve more longer, slower inhales and exhales (such as in pranayama breathing), often aiming to calm the mind.
Pilates also often incorporates deep core engagement through the breath, which is not always emphasised in yoga. The breathing in Pilates is more structured for muscle control, while yoga may encourage a more holistic breath pattern connecting body and mind.
Mastering your breath in Pilates isn’t just about inhaling and exhaling – it’s about using your breath to create control, stability, and deeper engagement in every movement. As Joseph Pilates said, "Breathing is the first act of life, and the last." By being mindful of when to inhale and exhale, you enhance your practice, making it more effective and purposeful with every session.
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