Pilates and breathing, part 2

rolling_like_a_ball_small1Yesterday we looked at the muscles responsible for breathing.  Today we will discuss how the Pilates technique encourages one to breathe.

We learned that the diaphragm moves up and down — down for the inhale to suction the air into the lungs and up for the exhale to expel the air from the lungs.  Since air goes into the lungs, the only part of the body that needs to expand on the inhalation is the lungs.

Thus, the Pilates technique encourages keeping the abdominal muscles contracted throughout the exercises for both inhales and exhales.  Instead of allowing the abdominal cavity to expand — as you might in “belly breathing” as often encouraged in yoga — imagine the air filling the lower lobes of the lungs.  Breathing in this way expands the side and back of the ribs.

To help understand this, place your hands on the sides of your ribs with the fingers wrapped toward the back, thumbs down.  Now inhale and feel your ribs expand sideways, without letting your ribs pop out to the front or your abdominals inflate with air.  Also, don’t let your shoulders rise!  If this does not come naturally at first (as it did not with me at all) don’t despair.  With practice, this becomes easier and more natural.  Then exhale, and feel your ribs close again, like an accordian being compressed from each side to push the music (air).

As you work on breathing, please remember first and foremost that oxygen is necessary for exercise!  If you find the breathing confusing and find it creating stress and tension, then breathe comfortably.  Give yourself time to implement this breathing style naturally so that you continue to enjoy your Pilates workouts.

Our Ultimate Pilates Workouts site has a free technique video just on breathing, so if you would like more information, we suggest you watch this video!  Also, start with simple Pilates exercises such as the Half Curl and the Half Swan to perfect your breathing technique before moving on to more challenging exercises.  Rolling Like a Ball is another great exercise for practicing “side and back of the rib” breathing as the shape of the body makes it easier to visualize.

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April 1, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings.

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