Yesterday 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.