Breath

Blood Circulation and Oxygenation in Pilates

  • Pilates emphasizes the importance of blood circulation to awaken body cells and eliminate fatigue-related waste.

  • Blood must be oxygenated correctly for optimal performance and detoxification.

    • Inhalation and Exhalation: Essential components of the Pilates method.

    • Strength in Exhalation: Joe Pilates highlighted the significance of a strong exhalation for effective inhalation. He encouraged mastering proper breathing even if no other instructions were followed.

Coordination of Breathing and Movement

  • Breathing should be synchronized with body movements in every exercise.

    • Breathing Instructions: Each exercise includes specific breathing guidance.

    • Rolling Motion: When the term "rolling" is mentioned, clients should mimic a wheel rolling forward and backward with their spine.

      • Cleansing Effect: This motion expels residual air from the lungs and facilitates deep inhalation by creating a vacuum effect.

Mechanics of Breathing

  • Diaphragm's Role: Critical for both inhalation and exhalation.

    • Inhalation: Active contraction of the diaphragm draws air in.

    • Exhalation: Passive release of the diaphragm compresses air out.

    • Synergistic Action: Other muscles such as intercostals and levator scapulae also contribute to the breathing process.

  • Three-Dimensional Expansion: Refers to lateral breathing, promoting awareness of breath reaching into the back areas of the body.

Breathing and Spinal Movement

  • Inhalation vs Exhalation: Each phase of breathing influences spinal movement.

    • Inhalation: Facilitates spinal extension.

    • Exhalation: Facilitates spinal flexion.

Phases of Breath

  • The breathing pattern consists of four distinct phases:

    1. In Breath

    2. Pause (Between)

    3. Out Breath

    4. Pause (Second Still Point)

Breathing Exercises in the Intermediate Mat Sequence

  • Particular exercises retain their designated breathing actions. Significant exercises include:

    • Hundred

    • Roll Up

    • Single Leg Stretch

    • Double Leg Stretch

    • Spine Stretch Forward

    • Neck Pull

  • For these exercises, it is essential to incorporate breathing instructions as indicated during their execution.