When you breathe in, the diaphragm flattens and the ribcage expands.
Expiration
When you breathe out, the diaphragm domes and ribcage contracts.
When we breathe we are taking in oxygen, one of the vital ingredients that the body needs to produce energy for movement and other functions. Efficient breathing is therefore a prerequisite for optimum physical performance and it is easy to understand why Joseph Pilates emphasized the importance of breathing correctly.
Thoracic breathing
Some forms of deep breathing involve distending the abdomen as you inhale. This is not recommended in Pilates; it allows excessive relaxation of the abdominal muscles, which is not desirable during exercise because it leads to instability at your center. The breathing technique that is taught for Pilates exercise is known as thoracic or rib breathing. In this method you aim to keep your abdominals and other centering muscles engaged while your ribcage expands with the in-breath. Your shoulders should remain relaxed and should not hunch up as you inhale. On the out-breath the ribcage contracts down toward the waist and expels the waste air. During the out-breath you should be aware of all your centering muscles, including the pelvic floor, being actively engaged and drawing toward the center.
Breathing sequence
In almost every Pilates exercise you inhale before initiating a movement. Then as you begin to exhale, start the exercise. In an exercise involving more, than one movement element, you may be required to pause and take and take an in breath before completing the exercise on a second out-breath. Moving on the out-breath helps you to engage your centering muscles throughout the exercise and prevents any buildup of unwanted tension. This breathing method also helps you avoid: "downing" of the abdominals during curls, which can lead to the development of a bulging abdomen.
Body Release
To help dispel tension in the muscles and joints, lie down in the supine position and breathe steadily. Imagine that each in-breath is drawing air into your body through the soles of your feet. As the breath moves through the legs and into the torso it softly envelops the joints and muscles, releasing any stiffness.
Breathing Exercises
It is worthwhile practicing rib breathing as a separate exercise every time you do a Pilates workout until you are confident that you have thoroughly mastered the technique. It may seem strange at first to be inhaling while your lower abdomen is pulled in, but you will soon find that this way of breathing starts to come naturally. In the exercise shown here your hands should be placed on your ribcage to help heighten your awareness of the expansion and contraction of the ribcage as you breathe. Some Pilates teachers recommend wrapping a long scarf around your ribcage during breathing practice as another way of achieving this. Use whatever method works best for you but always ensure you perform this exercise in front of a mirror.
