How to Breathe in Pilates: A Beginner’s Guide

Even if you pull your stomach in tightly, straighten your legs perfectly, or fold your body down to the centimeter, if your breathing is off, your Pilates session will struggle to reach its full potential.

In Pilates, breathing isn’t just about inhaling and exhaling. It’s like a silent conductor orchestrating every movement, connecting muscular strength with mindful awareness.

Learning how to breathe properly not only enhances your workout performance but also sharpens your focus and deepens your awareness of how your body transforms with each motion.

In this article, STEEL will guide you through two breathing techniques in Pilates - the key to training more effectively starting today. Let’s dive in!

1. Why is breathing important in Pilates?

Pilates isn’t a race for muscular power. It’s the art of controlled movement, where every breath carries a purpose. In your very first class, you might be surprised when the instructor doesn’t start with planks or squats, but instead talks about... breathing. And that’s the heart of it.

Unlike in gym workouts, where people often hold their breath to brace, or in yoga, where breathing is tied to relaxation, Pilates demands a unique style of breathing: controlled, intentional, and always in sync with movement. Breathing properly in Pilates not only helps you maintain endurance but also activates your core - the powerhouse of your entire body.

Imagine you’re rolling up in a “roll-up” exercise, lightly drawing your belly in, lengthening your spine… If you breathe incorrectly, your core loses control, your back tightens, and your movement feels rigid. But simply adjusting your breath - exhaling as you roll up, inhaling as you lower down - can make your body soften and allow your mind to guide your muscles.

In Pilates, breath is the golden thread connecting body, mind, and spirit. When you align these three elements, your practice transforms from a series of isolated motions into a journey of reconnecting with yourself.

2. Common Breathing Techniques in Pilates

In Pilates, breathing is not merely a biological rhythm – it is the "guide" for every movement. Proper breathing enhances focus, activates the core muscles, and softens unnecessary tension. There are two basic types of breathing in Pilates, each playing a distinct role in optimizing the effectiveness of your practice.

1. Deep Breathing – Diaphragmatic Breathing

This is the ideal starting point for beginners. Deep breathing helps awaken the connection between the mind and body, promoting relaxation and stability before moving into the main exercises.

How to perform:

• Lie on your back, relax your shoulders, and place your hands gently by your sides.
• Inhale through your nose, feeling your ribcage expand upward and outward.
• Exhale through your mouth, gradually pulling your belly inward, drawing your navel toward your spine, while gently engaging your pelvic floor muscles.
• Keep your facial muscles and shoulders relaxed throughout the process.

Benefits:

• Efficiently delivers oxygen to the entire body and brain.
• Calms the nervous system, reducing anxiety and stress.
• Activates the core muscles and enhances body awareness.
• Improves blood circulation and strengthens the immune system.

2. Lateral Breathing – A Core Technique in Pilates

This is the signature breathing technique of Pilates, allowing you to keep your core stable while supplying your body with enough oxygen during movement. Instead of expanding your belly, you expand your ribcage sideways every time you inhale.

How to practice it:

• Sit or stand with your spine neutral and upright.
• Inhale through your nose, feeling the air expand the front, sides, and back of your ribcage.
• Exhale through pursed lips (as if blowing out a candle), gently drawing the ribcage inward, pulling your belly slightly in, and pushing all the air out of your abdominal wall.
• Keep your neck, shoulders, and face relaxed.
• Imagine wearing a belt around your waist that tightens as you exhale.

Benefits:

• Helps maintain core stability during movement.
• Increases lung capacity and improves breath control.
• Reduces pressure on the lower back and enhances posture.
• Supports exercises that require precise strength and coordination.

Tips for practicing Pilates breathing:

• Start with deep breathing, then gradually familiarize yourself and transition to lateral breathing during movement-based exercises.
• Adjust your breathing rhythm according to the intensity and goal of the exercise. Don’t force it - let your breath guide you naturally.
• If you find it challenging, you can dedicate a few minutes each day to practicing breathing techniques or seek guidance from a Pilates instructor.

Breathing correctly not only helps you perform better but also brings a sense of presence, connection, and renewal. In Pilates, every breath is a moment of returning to yourself.

3. How to Practice Proper Breathing in Pilates

You can read as many articles as you like, but it’s only when you start practicing that you’ll truly feel the depth of breathing in Pilates. Proper breathing isn’t learned through theory - it’s cultivated through intentional experience, repeated daily until it becomes second nature.

Begin by finding a quiet corner. Lay out a mat and either lie on your back or sit upright. Avoid leaning backward or tensing up - your body should feel stable yet relaxed. Place one hand on your chest and the other on your abdomen.

Inhale through your nose, gently and with control. Feel your ribcage expand sideways, your chest rising slightly, while your abdomen remains steady. The hand on your abdomen shouldn’t move much - that’s a sign you're engaging your core correctly.

Exhale through your mouth, as if blowing through a small straw. Imagine melting an ice cube with your breath - slow, deep, and even. As you exhale, gently engage your core muscles, like zipping up from your navel to your chest. No need to force it - just stay mindful.

When you're just starting out, using a mirror is a great way to check your posture. Having a Pilates instructor guide you can also help you avoid developing poor breathing habits.

Just three minutes every morning - close your eyes, listen to your breath, and let your mind and body sync with the rhythm. When your breath naturally flows with every movement, exercise no longer feels like a struggle but becomes a seamless dance within your own body.

Of course, mistakes are inevitable along the way - and that’s exactly what we’ll explore in the next section.

4. Common Breathing Mistakes in Pilates

• Shallow breathing: Drawing air only into the upper chest, providing insufficient oxygen for the body.
• Holding your breath while bracing: Often happens unconsciously, causing tension and interrupting the flow of movement.
• Belly breathing: Going against the principle of lateral breathing, which destabilizes the core.
• Breath not synchronized with movement: Leads to disjointed, uncontrolled motions.

Consequences of Improper Breathing

• Quick fatigue, shortness of breath, and difficulty sustaining the workout.
• Movements become less fluid and rhythm is easily lost.
• Core muscles are not properly activated.
• Loss of body control, increasing the risk of poor posture and post-workout soreness.

So, how can you improve?

• Remember the golden rule: Inhale when you open – Exhale when you fold. When extending your body backward, lifting your arms, or stretching your legs - inhale. When curling your body, engaging your core, or lowering your arms - exhale slowly.
• Breathe consciously: Don’t let yourself "forget to breathe" when you're too focused on technique. Every movement is a gentle reminder to reconnect with your breath.
• Practice with slow background music or a counting rhythm: 4 counts to inhale, 6 counts to exhale. This is especially helpful for beginners, making it easier to build natural breathing habits.

Coach Vy once had a student who often felt dizzy after each class. At first, everyone assumed it was due to low blood pressure. But after observing closely, Vy realized the root cause wasn’t physical - it was something much simpler: the student had almost forgotten to breathe during the exercises.

Vy introduced her to a three-minute morning breathing practice - a small habit that made a big difference. A few days later, the student messaged Vy:

“Vy, I feel like my whole body has been reset. Not only am I performing better, but my mind feels so much lighter too. I now realize that proper breathing really is the foundation of everything.”

Breathing may seem like a small detail, but it’s actually a vital key to understanding and mastering your body.

And once you find your natural rhythm of breath, your Pilates journey will no longer feel like just a physical effort - it will flow smoothly and deeply, allowing you to truly live within every movement.

Breathing correctly in Pilates might sound simple, but it’s a skill that creates a profound impact on every session.

Don’t underestimate your breath - it’s what helps you feel each movement more clearly, maintain better control, and connect more deeply with your body.

By taking just a few minutes each day to practice proper Pilates breathing and turning it into a daily habit, you'll notice improvements not only in your muscles but also in your inner calmness, clarity, and strength.

A small change - but one that can lead to lasting transformation.

If you want to experience the difference that proper breathing can make in every Pilates movement, STEEL invites you to join a complimentary Pilates trial session with one of our Pilates coaches.

→ Register here to discover the deep connection between your body and mind through every breath.

Coach Vy.