by Gemma Delaney

The old saying “breathe through it” may have more wisdom to it than meets the eye. Indeed, proper breath control is not just part of achieving a relaxed state of mind; it is also a core principle in Pilates. And not just any breathing technique, we’re talking about lateral breathing or what is commonly dubbed in Pilates world as “thoracic or sideways rib breathing”.

We all aspire to breathe deeply and calmly as a young child unburdened by worries and stress, yet the grind of daily life often means succumbing to shallow upper chest breaths, strained shoulders, and a constant feeling of anxiousness.

When applied purposefully, controlled expanded breathing can not only enhance the effectiveness of your Pilates movements but also infuse a sense of calm and relaxation into your life.

The Pilates ‘Exhale on Exertion’ Philosophy

First things first, Pilates lifestyle encourages an inhale-exhale rhythm synchronized with the flow of movements. Remember the mantra “Exhale on the Exertion”, as this stimulates our core muscles into action, powering each move. But how does this work?

As you exhale, your body reduces the volume of the lungs, simultaneously shrinking your ribs and abdomen. Trying this simple exercise will explain things better: Stand upright and place your hands on your stomach. Breathe in deeply and relax your abs. Then, gently blow out all the air through lips pursed as if you’re blowing out a candle. You should feel your deep abdomen muscles contracting to expel all the air—an effect also observed when you cough. This natural compression or tightening of the abs during exercise provides support to our spine and creates a natural girdle of strength.

The Uplifting Effects of Lateral Breathing in Pilates

Subscribing to the lateral breathing technique in Pilates has numerous benefits:

• Eases muscle tension and promotes relaxation
• Inspires effective oxygenation of the blood
• Encourages the engagement of the deep transversus abdominis muscle
• Enhances posture
• Promotes good movement habits
• Fosters mental focus

Are you intrigued? Let’s break down how to incorporate this exercise into your routine.

Mexican Wave of the Ribs: Lateral Thoracic Breathing

For the lateral breathing exercise during Pilates, the focus is on inflating the sides of your rib cage while keeping your core engaged and shoulders relaxed. Here is how you do it:

1. Place your hands on your rib cage, fingertips slightly touching
2. Inhale deeply and allow your ribs to expand outward, pushing your fingertips apart, similar to the opening of an umbrella. Repeat several times, making sure your shoulders are relaxed.
3. For an advanced experience, wrap a flex band tightly around your ribs. Hold the crossed ends as you inhale, and expand your ribs sideways against the band’s resistance. Again, repeat several times, keeping your shoulders relaxed and abdomen gently drawn in towards your spine.

Grounding Your Breath: Lateral Breathing Technique for Lying Down

To master the lateral breathing technique while lying down, follow these steps:

1. Position yourself on your back with bent knees and feet hip-width apart. Keep your shoulders relaxed.
2. Inhale deeply and sigh out the breath to release any tension.
3. Try to relax completely, allowing your body to sink into the mat. Maintain a relaxed rib cage and your back flat on the mat.
4. Breathing in through your nose and out through slightly pursed lips can help engage your core. Take a few breaths this way, gently drawing your navel towards your spine.

Mastering the lateral breathing technique during your Pilates sessions will not only amplify your workout results but can also equip you with a tool for tranquility, stress-reduction and improved well-being. So breathe and live better with Pilates!

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