PILATES COLOURS
Breathing in Pilates: The Power of Lateral Ribcage Breathing
Breathing is something we do naturally, but in Pilates, how you breathe makes a world of difference. Specifically, Pilates uses a technique called lateral ribcage breathing, which might sound fancy but is actually quite simple—and incredibly effective. This type of breathing isn’t just for Pilates; it can be beneficial in other athletic activities too. Whether you're in a private or semi-private duo Pilates class, mastering lateral ribcage breathing can enhance your practice and overall fitness journey.
What Is Lateral Ribcage Breathing?
Lateral ribcage breathing, also known as lateral thoracic breathing, focuses on expanding the sides and back of your ribcage as you inhale. Instead of letting your belly rise and fall with each breath (as we often do during regular, relaxed breathing), lateral ribcage breathing encourages you to keep your abdominal muscles gently engaged while expanding your ribs outward.
This technique allows you to maintain a strong, stable core, which is essential in Pilates. By keeping your abs engaged, you’re able to support your spine and control your movements more effectively. This method of breathing might feel a bit unusual at first, but with practice, it becomes second nature.
How to Practice:
- Sit or lie down in a comfortable position.
- Place your hands on the sides of your ribcage.
- Inhale deeply through your nose, focusing on expanding your ribs outward and sideways.
- Exhale through your mouth, gently drawing your ribs back toward each other and engaging your core muscles.
- Repeat, keeping your belly relatively still while allowing your ribcage to do the work.
Breathe wide, not high—let your ribs expand sideways like wings opening up.
Why Lateral Ribcage Breathing Matters in Pilates
Lateral ribcage breathing is the foundation of many Pilates exercises. It allows you to keep your core muscles activated while still getting the oxygen you need for effective movement. When your core is engaged, it supports your spine, which is critical for maintaining proper alignment and preventing injury.
In Private Pilates sessions, your instructor can help you master this technique, ensuring you breathe correctly with each movement. This one-on-one attention is invaluable, as it helps you connect your breath with your body, enhancing your control, precision, and overall effectiveness.
In Duo Classes, both you and your partner can benefit from this focused breathing technique. Your instructor can provide cues and adjustments, helping both of you breathe properly, which leads to a more synchronized and effective workout.
Lateral ribcage breathing is like the secret sauce of Pilates—it makes everything work better.
Applying Lateral Ribcage Breathing to Other Athletic Activities
Breath control is crucial in all forms of exercise, not just Pilates. Whether you’re running, swimming, or lifting weights, how you breathe can directly impact your performance. Lateral ribcage breathing can help you maintain a strong core, improve your posture, and enhance your endurance in other athletic activities.
For instance, runners who engage in lateral ribcage breathing may find it easier to maintain a stable core, which can improve running efficiency and reduce the risk of injury. Weightlifters can benefit from the added core stability, which allows for safer and more effective lifting.
In a Private or Duo Pilates Class, your instructor can demonstrate how to apply lateral ribcage breathing to these other activities, offering personalized tips that suit both your and your partner’s fitness goals.
Your breath is your silent coach—guiding you to better performance, no matter the sport.
Common Breathing Problems and How to Fix Them
Breathing seems simple enough, but when you start focusing on it in your workouts, you might notice some common issues.
In Private Pilates Sessions, your instructor can spot these issues and offer personalized corrections, ensuring you get the most out of your practice. In Duo Pilates Classes, both you and your partner can receive guidance, making sure you’re both breathing effectively throughout your workout.
Below are a few problems you might encounter with lateral ribcage breathing and how to address them.
- Breathing Too Shallowly: Many people tend to take shallow breaths that don’t fully expand the lungs. In Pilates, shallow breathing can prevent you from fully engaging your core and performing exercises correctly. To fix this, focus on taking deep, controlled breaths, expanding your ribcage as wide as possible.
- Holding Your Breath: It’s easy to forget to breathe, especially when concentrating on a challenging movement. Holding your breath can lead to tension and fatigue. If you find yourself doing this, remind yourself to exhale on exertion (the challenging part of the exercise) and inhale during the preparation phase.
- Chest Breathing: Some people breathe primarily into their chest, which doesn’t engage the diaphragm fully. Lateral ribcage breathing encourages fuller use of your lungs, leading to better oxygenation and more efficient muscle function. Practice breathing into your ribcage and back, rather than letting your shoulders rise and fall with each breath.
Breathe wide, move better—correcting your breath can transform your entire workout experience.
Breathing is more than just a reflex; it’s a powerful tool that can enhance your Pilates practice and other athletic activities. Lateral ribcage breathing, in particular, offers the stability and control needed for effective movement.
Whether you’re in a private session or sharing the experience in a semi-private duo class, mastering this breathing technique can make a world of difference.
So next time you step onto the mat, remember to breathe deeply, engage your core, and let your ribs do the work. Your body and mind will thank you for it!
Kavaitri Maharaj
Pilates Instructor