Breathing during a class : basic but essential
Why Breath Affects Your Movement: The Power of Breathing in Pilates
By Gayathri, Founder of The Pilates Club
In Pilates, breath isn’t just a background rhythm - it’s the foundation of every movement. How you breathe affects how you move, how deeply your muscles engage, and how calm or tense your body feels both on and off the Reformer.
Breathing on the Reformer
Every exercise has its rhythm - most are inhale to prepare, exhale to move. The Reformer’s resistance challenges your stability, and breath helps guide that control. Over time, this awareness doesn’t just stay in the studio; it spills into everyday life -how you stand, walk, and move through your day with more ease. I had a client just last month tell me that the breathing had an unexpected mindfulness effect to her daily life!
I know sometimes it can feel cringy to do “noisy” breathing in class, but you’ll engage your muscles better and moves will feel more achievable.
The Science Behind the Breath
When we breathe well, the diaphragm, core, and pelvic floor work together in harmony - like a built-in stabilising system. This connection supports the spine and allows your limbs to move freely and with control.
When we’re stressed or distracted, we tend to breathe shallowly into the chest. That restricts oxygen flow, stiffens movement, and can cause tension through the shoulders and neck. Pilates breathing -slow, full, and intentional- resets the nervous system and reconnects us to movement that feels grounded and efficient.
How Breath Improves Movement
Creates Core Connection
Each exhale activates the deep abdominals and pelvic floor, giving your spine natural support.Enhances Focus
Conscious breathing keeps you present, turning your workout into mindful movement.Improves Oxygen Flow
Better oxygen delivery boosts endurance and muscle recovery.Releases Tension
Breath calms the body, helping muscles lengthen instead of brace.
Example: The Down Stretch
One of the clearest examples of breath influencing movement is the Down Stretch on the Reformer.
As you press the carriage back, you should exhale -this draws your ribs in, engages your abdominals, and stabilises your lower back while your shoulders and hips glide together.
If you skip that exhale and hold your breath instead, your lower back may overarch, your neck and shoulders tense, and you lose the deep core control that makes the movement safe and effective.
The exhale isn’t just air leaving your lungs - it’s the cue that links your breath to your strength.
