Breathing outside the box: Mastering Lateral Breathing in Pilates

​Breath is the foundation of life. It's the first thing we do when we're born, and the last thing we do when we die. It's essential for our physical, mental and emotional well-being. As we go about our day, we often take our breath for granted, not realizing the power that lies within it. But there are many ways to breathe, and each one has a specific purpose.

If you're an opera singer, there's a right way to breathe. If you're doing Pilates, yoga or Qi-gong, there's a particular way of breathing that's built into how the exercise is constructed. Joseph Pilates himself had breathing problems - he had asthma and thematic fever in his childhood - and he adapted a breathing technique called Lateral Breathing from yoga, which involves breathing through the back and side of your rib cages. This technique is also recommended by Alexander technique teachers.
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The intention behind your breathing is also important. For example, if you want to relax and go to sleep, you can breathe through your nose and out through your nose to prepare yourself for sleep. If your intention is to relax your body and prepare for exercise, you can use Pilates breathing, which is known as conscious breathing. This involves breathing through your nose and out through your mouth while keeping abdominal engagement, allowing the sides and back of your rib cage to expand like an accordion while inhaling and exhaling. You allow your ribs and the side of your ribs to come closer like having a tight corset around your diaphragm. Focusing on your breathing can bring you physical and psychological benefits.

​Here are some lateral breathing practices in Pilates

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​To feel how to breathe laterally, try lying on your back in a neutral position or sitting on your seat bones, with your palms under your chest and your middle fingers touching each other. When you inhale deeply, allow your ribs to fully expand laterally, noticing your fingers gently apart from each other. When you exhale through your mouth slowly, expel all the breath from your lungs, noticing your middle fingers meeting again. Repeat for few breaths.

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​Now, concentrate for the next cycle of few breaths for your pelvic floor muscles and TA muscle to contract while exhaling in this way you will incorporate your core muscles with lateral breathing. During exhale, imagine gently pulling your seat bone towards each other magnetically (that will help you engage pelvic floor muscles) or drawing hip bone towards each other ( in that way you will engage TA muscles). Repat this breathing pattern for a few breaths, focusing on rib cage as well as core muscles.

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To incorporate a Pilates ring into your lateral breathing practice, you can follow there additional steps: 

Hold the Pilates ring with your both hands, with your palms facing each other and bend elbows to bring the ring towards your chest. Inhale deeply through your nose, allow expanding rib cage out to the sides all allow the ring the open to slightly. Exhale through your mouth, engaging your core muscles and gently squeezing the ring as you do so, imagine you are hugging the ring with your arms.
Repeat this breathing pattern for a few breaths, focusing on feeling the movement of your rib cage and engaging your core muscles. ​

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​As an additional challenge, use two rings to incorporate lateral breathing and core muscles contraction. 
Pay attention to your entire spine that is neural whole the time during all practices.

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​                                             Here are some reasons why lateral breathing is important in the Pilates method
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• Facilitates core engagement: Lateral breathing helps engage the deep abdominal muscles, including the transverse abdominis and the pelvic floor, which are essential for maintaining a stable core during Pilates exercises.
• Improves spinal alignment: Lateral breathing encourages proper alignment of the spine, promoting lengthening of the spine and improved posture.
• Enhances oxygenation: Lateral breathing promotes deeper, more efficient breathing, which helps oxygenate the body and reduce stress and tension.
• Increases body awareness: Lateral breathing encourages mindfulness and helps you become more aware of your body, improving your ability to perform Pilates exercises with precision and control.
• Reduces tension in the neck and shoulders: Lateral breathing helps release tension in the neck and shoulders by promoting relaxation and encouraging the use of the diaphragm, which can reduce stress and tension.
  
  

As you see, the lateral breathing is a key technique used in the Pilates method and is an essential component of many Pilates exercises. By practicing lateral breathing regularly, you can improve your core strength, posture, and overall physical and mental well-being. So take a moment to focus on your breath, and harness the power that lies within it and practice every day to be the master of your own body and mind.

Serap