It has been A Subject Often Under-estimated, neglected and deserted by students as well as numerous teacher : The Breathing. The importance of breathing and its consequences on the ability to execute a difficult move ment with better ease is not to prove anymore – although a lot of students and professional still don’t know how to properly breathe accordingly to each movement.
Which breathing ?
In Pratique : We have two different type of breathing in Pilates.
- Lateral Breathing
- Diaphragmatic breathing
1. Lateral Breathing Method
Pilates Pratique requires a speicific breathing : one of them is called : « LATERAL BREATHING »
What is it ?
Breathing for Pilates : we breathe deeply, all the way down the spine and into the pelvic bowl, but emphasize expanding the breath into the back and sides of the ribcage.
Why Special Breathing ?
Breathing is one of the 6 Principles of Pilates Foundation Movements. To Help Doing it : In Pilates We often coordinate the movement with inhale and exhale – at the beginning of the class some exercises to memorize and get the body used to the breathing routine- during the difficult exercises : to initiate and support movement.
Practice At Home
Take A Flexible Belt – squeeze string – stretch band – and put it around your rib cage (if you don’t have anything just wrap your hands around your rib cage) See picture below Hold the band closed in front of your chest.
1. Inhale : Let the breath travel down your spine and expand to your back and sides of your back- so you can feel that the band – string- hands (whatever you’ve put on your rib cage) is stretched and gently move with your breathing.
2. Exhale : Take A big Exhale by the mouse and try to empty from air as much as you can. Feel your chest becomingsmaller and smaller and ribs – back side gently reduce their size. You had your first Breathing Routine – Practice and Get Used to It !
2. Diaphragmatic Breathing Method
For this one : Start to Learn how to engage your diaphragm
1. Lay down on your back with Knees Bended or Sit properly with all your weight gently relaxing on your sit bones, spine is straight, stretch your back and relax head and throat.
2. INHALE Breathe in slowly through your nose. Let the air flow into your upper chest and down your spine — expanding the sides and lower ribs, filling the diaphragm, back and lower back, and dropping all the way down into the pelvis. Allow the deep inhale to push your belly out a little bit.
3. EXHALE Let Go the Air – and reverse the order of your breath. Drop your lower abs, then your belly. Let your ribs pull in and last, let your chest drop as in the same time you totally expel the air.
4. REPETITION is The Key – The more you do it- The More you gonna get used it and your body will create a memory for this feeling. Repeat- repeat- repeat- at least 10 times each Time You want practice.
More Advices ?
Try Not to Up your shoulder while your doing your inhale movement – your shoulders have to remain nice and relaxed down- Same as Your inhale you want it to be balanced all the way around your body – chest does not move with the breathing but remain relaxed and ribs conserve their shape.Enjoy your breathing !