Pain Free Posture MN & Pilates Integration Mind. Body. Spirit. Balance the Body. Relieve the Pain.

Deborah Preachuk

17463 Grove Avenue Lakeville, MN 55044 phone: (952) 432-1446

Pilates - Breathing #1

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Thursday, May 28, 2009

Joseph Pilates himself had asthma as a child. As he was developing "Contrology" or what we today call Pilates, he adapted yoga breathing technique to suit his exercise techniques.

In fact, Joseph Pilates himself is quoted as saying, 'Breathing is the first act of life. Our very life depends on it. Millions have never learned to master the art of correct breathing’.

This is why he included breath control in his technique. The importance of learning to breathe deeply and fully in pilates and other mind/body techniques is now being studied and encouraged for its effects on lowering blood pressure and relieving stress.

In a pilates or pilates/yoga fusion class, I emphasize the pilates breathing technique to ensure that students get enough oxygen flow to the working muscles, and help prevent unnecessary shoulder, neck or head tension.

Students who practice a relaxed yet full breath pattern are able to focus and concentrate on the challenging movement patterns we are practicing throughout the class.

The breath pattern I teach is based on a three dimensional expansion of the thoracic cage. It is an expansion of the rib cage out to the sides (lateral) and back (posterior) without allowing the shoulders to lift. This breath pattern also encourages students to draw air into the lower part of the lungs where we have a great density of alveoli (where oxygen is exchanged in the lungs)

In addition to a more efficient gas exchange the 3D breath pattern help engage your deep abdominal muscles and stabilize your torso by recruiting the transversus abdominis and pelvic floor muscles.

The cues given to students are this:

INHALE through nose, feeling sides and back of rib cage expand.

EXHALE through pursed lips, allowing rib cage to close.

Sounds easy, yet any experienced pilates practitioner will tell you that it took time to lean how to breathe, and that it was much more challenging than they thought it would be!

In the next post I will give examples of how you can work on this 3D breath pattern on your own or in your next mind/body class.

Looking forward to your replies and seeing you in the studio.

Peace & health,
Deb Preachuk

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