Pilates (Lateral) Breathing

You may have heard reference to a particular typing of breathing, known as lateral breathing (or Pilates breathing) during your class, but do you know what it is? And why it matters?

Let me explain…

Put simply, lateral breathing is inhaling into the back and sides of the ribcage, ensuring that full, deep inhales are taken in through the nose, and exhaled completely through the mouth. The ribcage should expand 3-dimensionally on the inhale, and soften back together and down towards the hips on the exhale.

Breathing in this way means that in as the air travels through the nasal passages it is first warmed and purified.

Scientific studies have shown that as well as helping to promote correct posture and alignment, paying attention to the breath and performing deep breathing techniques (in contrast to shallower, thoracic breathing) helps to improve focus and concentration, improve oxygenation of the body which results in enhanced physical abilities, including reducing injuries, and reduce stress, through stimulation of the parasympathetic nervous system. You can use lateral breathing as a relaxation tool too - it’s great for helping you drift off to sleep.

Exhaling through pursed lips helps encourage activation of the deep core muscles such as the transverse abdominis, erector spinae and multifidus, helping to ensure stability and control, and movements patterns are able to be optimally performed, meaning you are able to get better results, and and goes some way towards protecting the trunk muscles from injury.

How is lateral breathing performed?

• Find a comfortable position, sitting or standing, with a neutral spine, or lying with your knees bent to the ceiling.

• Place your hands around the sides of your lower ribs, keeping your shoulders relaxed and away from your ears.

• Inhale slowly and deeply through the nose, drawing your tummy button to your spine, and focusing on expanding the ribcage to the sides, rather than upwards or outwards, feeling them push against your hands, and the back of your ribcage pressing into the floor (if you are lying).

• Keep your abdomen relatively still to ensure that the expansion is happening laterally.

• Exhale gently through pursed lips, as if blowing through a straw, and feel the ribs contract back to their original position, softening gently back together.

It’s a good idea to practice this technique regularly to improve your control and efficiency in breathing, enhancing your overall performance in activities that require strong core support.

If you aren’t used to breathing in this way, it can take a bit of practice, so if you don’t get it right away, don’t give up - it’s well worth persevering!