Understanding the Pilates Breath: When to Inhale, When to Exhale, and Why It Matters

When you think of Pilates, you probably think of core work, controlled movement, and graceful strength. But there’s one element that’s just as essential as the exercises themselves — the breath.

Breathing in Pilates isn't just something that happens in the background. It's an intentional, structured part of the practice that can deepen your connection to the movement, enhance performance, and calm the nervous system. Let’s explore the origins of the Pilates breath, how to use it during your practice, and why it makes such a difference.

The Origins of the Pilates Breath

Joseph Pilates, the founder of the Pilates method, believed that proper breathing was the foundation of good health. In his book Return to Life Through Contrology, he emphasised that "breathing is the first act of life and the last. Our very life depends on it." He taught that many people underuse their lungs and breathe in a shallow, inefficient way.

Pilates developed a breathing technique that supported his physical method — one that focused on deep, full, and conscious breaths, using the ribcage and diaphragm efficiently. This technique, known today as lateral or thoracic breathing, encourages the ribs to expand sideways and back, rather than just inflating the belly or lifting the shoulders.

What Is Lateral Breathing?

Lateral breathing allows you to keep your core muscles, especially the deep abdominal muscles, engaged while still taking full breaths. This is key in Pilates because your core stability is always activated during movement.

•              Inhale through the nose, directing the breath into the sides and back of your ribcage.

•              Exhale through the mouth, allowing the ribs to close and the deep abdominal muscles (like the transverse abdominis) to engage and support the spine.

When to Inhale and Exhale in Pilates

Breath in Pilates is coordinated with movement to support the body's alignment, control, and flow. While different teachers may cue slightly differently, here are general guidelines:

Exhale on exertion

You’ll typically exhale during the hardest part of the movement — when you're lifting, curling, or engaging your core deeply. This supports stability and helps you avoid holding your breath under tension.

Examples:

•              Exhale when lifting your head and shoulders in a crunch or Hundred prep.

•              Exhale when pressing your legs away in a reformer footwork series.

•              Exhale when rolling up from the mat in a Roll Up.

Inhale to prepare or expand

Inhale during the preparation phase or to lengthen and expand the body.

Examples:

•              Inhale to prepare before starting a movement.

•              Inhale when opening the chest in a Swan or Extension exercise.

•              Inhale when lengthening the spine in Spine Stretch Forward.

Why Pilates Breathing Matters

•          Engages your core: Coordinating breath with movement naturally recruits your deep abdominal muscles.

•          Supports spinal health: Breath helps stabilise the spine and protect your back.

•          Enhances focus and flow: Conscious breathing improves concentration and mindfulness.

•          Improves oxygenation and circulation: Deep breathing keeps your body energised and reduces tension.

•          Calms the nervous system: The rhythmic nature of Pilates breathing can help reduce stress and anxiety.

 

Breathing Tips for Your Practice

•              Don’t worry about getting it perfect right away. Let the breath support the movement — it will feel more natural over time.

•              Practice lateral breathing outside of your workouts to build awareness.

•              Use breath cues as a tool to stay connected, especially during more challenging exercises.

•              If you ever feel lightheaded or confused, just breathe naturally and reset.

Pilates breath is more than just a technique — it’s a powerful way to connect mind, body, and movement. As Joseph Pilates said, “Above all, learn how to breathe correctly.” With consistent practice, your breath will become an ally in your Pilates journey, helping you move with strength, grace, and intention.

Have you tried using lateral breathing in your Pilates practice?

How did it feel? Did it change the way you moved or connected to your body?

I’d love to hear your experience! Email us on info@lucyraetzoconnell.co.uk or reach out on Instagram @lucyellenroc — let’s talk breath, movement, and everything Pilates.

Ready to breathe and move with intention? Join me for a 1-1 Pilates session!