In Pilates,
breath is integrated into the movement to bring the mind into focus,
aid in relaxation, facilitate proper execution of the exercise and of
course, oxygenate the body. Before we delve into the role of the
breath in Pilates, we will discuss the muscles involved in respiration.
The chief muscle of respiration is the diaphragm.
The diaphragm looks like a giant shiitake mushroom and originates on
the xiphoid process and the inner surface of the lower six ribs, and
its central tendon and smaller tendons (known as "crura") attach to the
vertebral column at the lumbar spine. On an inhale, the diaphragm
contracts and moves down, acting as a suction to pull air into the
lungs. On the exhale, the diaphragm moves up to expel the air.
Between the ribs lie the intercostal muscles, comprised of internal intercostal muscles and external intercostal muscles. The external intercostals assist the inhale, and the internal intercostal muscles assist the exhale.
The intercostals: for picture credit, click here.
At
the end of a forced exhale, the abdominal muscles engage to help expire
all the air -- just think of blowing out many candles on a birthday
cake. On the other hand, at the end range of a forced inhale, the scalenes
-- muscles that originate on both sides of the vertebrae of the neck
and insert on the first two ribs on each side -- help "pick up" the
ribs to allow greater capacity for air.
Check back for more articles this week on the role of the breath in Pilates! In the meantime, please enjoy our podcasts and lots of great FREE workouts on UltimatePilatesWorkouts.com!