When we think about Pilates, breath and movement are intrinsically linked. The connection between the two is fundamental to the method, yet, just like with movement, how we breathe can vary widely depending on the style or focus of the class. One of the most recognisable breathing patterns comes from Fletcher Pilates, where the breath is intentionally louder, serving a particular purpose within that style. However, in our approach, we take a different stance emphasising a gentler breath that allows the focus to remain on the centre, without overpowering the movement.
The Problem with Overpowering the Pilates Breath
Why do we avoid loud, forced breathing in our Pilates practice? While breath awareness is crucial, a breath that dominates can distract from what we’re truly aiming to achieve: controlled, mindful engagement of the core. Overly loud breathing tends to over-activate the thoracic muscles, particularly in the chest and shoulders. This can lead to a mismatch between the focus on the centre and the rest of the body. Instead of finding length and stability through the spine, the breath can pull attention away, particularly in those deeper, more refined core contractions.
Protective vs. Challenge Breath
Breath is not one-size-fits-all, though. There are several ways we can adapt our breathing to support or challenge the body through movement. One concept we often introduce is the protective breath, where the exhale occurs on effort. By breathing out on the more strenuous part of the movement, we support the core and stabilise the spine, offering protection against the load being moved.
On the other hand, the challenge breath involves breathing in during effort to challenge core stability. This can be a powerful way to push the body further in more advanced exercises or to deepen the connection to the centre. Both breathing patterns have their place, but the key is not to let the breath overshadow the movement or disconnect the body from the central core activation we are seeking.
Avoiding Thoracic Over-Activation
A common pitfall we see in Pilates is the tendency to over-activate the thoracic muscles when forced or loud breathing is encouraged. This over-emphasis on the upper chest can hinder our ability to properly engage the abdominals. The ribcage, while playing a significant role in breath, should not dominate the picture. Instead, a more balanced, diaphragmatic breath is what we seek—one that supports the natural rhythm of movement without over-stressing the upper body.
Particularly in some of the more flexed postures, where the ribcage is somewhat compressed, excessive thoracic breathing becomes even more problematic. In these positions, it’s all too easy to lose breath capacity, which is the opposite of what we aim to achieve in Pilates, where expanding lung capacity and encouraging a fuller, more complete breath are core goals.
Breath and Movement in Harmony
In Pilates, we never want to see breath and movement as separate. The two should flow together, with each inhale and exhale naturally complementing the movements being performed. But the most important aspect of any breath work is to never stop breathing. There’s a misconception that holding the breath will engage the core more effectively, but in reality, it does the opposite. When we stop breathing, we tense muscles unnecessarily, reducing the fluidity and support that the breath provides.
Remember, Pilates is about creating balance and control within the body, and breath plays a pivotal role in achieving this balance. Through mindful breath patterns, we can assist or challenge ourselves within movements, but always in a way that enhances the experience not in a way that takes over the session.
The Quiet Power of a Gentle Breath
So why the phrase, “If you can hear your breathing, it’s too loud”? Simply put, a gentle breath allows you to stay focused on the core engagement, ensuring that the breath supports the movement without dominating it. It’s a cue to bring attention back to the centre, reminding students that the breath is there to guide and assist, but it shouldn’t be the star of the show.
In your classes, this gentle approach to breathing can help your clients deepen their practice. Encourage them to focus on breathing patterns that support their movements, without distracting from the core engagement. And most importantly, remind them that the breath should enhance, not overpower, the Pilates method.
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