BREATHING FOR PILATES...AND FOR HEALTH
by Kim Casto
Joe Pilates considered Breathing the internal shower for the body. He believed in getting fresh oxygenated blood to all the muscles and organs so all the cells in the body could awaken and carry away the wastes that are associated with fatigue and stress. Imagine how important that can be when you are tired from chasing the kids or tired because you are 3 miles into that 6 mile run? The very first exercise in pilates: "The Hundred" was designed to stimulate the breathing, warm-up the body and therefore increase oxygenated blood flow to the whole body. Joe believed that forced exhalation was the key to gaining a FULL inhalation. The exhalation is the driving force to propel the fresh air into the deepest part of the body. Joe could be quoted as saying: "Squeeze every atom of air from your lungs until they are almost as free of air as a vacuum. Then observe how your lungs will automatically completely refill themselves with air."
His theory was that in the very bottom of the lungs was the place that disease would harbor. By forcing the dead stale air out of the lungs, that would create space for fresh invigorating air to enter the body. Just as we open the windows in our house to bring in spring air- we must do the same for our body!
So how should I breathe for pilates?
In the world of pilates, the breath is a deep diaphragmatic- lateral breath. That means that you expand your lungs to the sides (rather than your belly) and through the backside of the body. This allows you to maintain the "belly-in and up" connection while breathing.
This exercise will help you feel the lateral expansion of the ribcage with the breath:
Wrap a rolled up towel, belt, or just wrap your hands around the lower part of your ribcage.
Hold the towel closed in front of your chest.
Inhale: Let the breath travel down your spine and expand into your ribs, back and sides so you feel the towel move. Feel as though the wings on your back have just opened!
What is the best breath for health?
A deep diaphragmatic breath is truly the best for health. The expansion of the belly, ribs, chest and shoulders is pulling the breath into all areas of the body.
The Inhale: Breathe in slowly through your nose. Let the air flow into your upper chest and down your spine -- expanding the sides and lower ribs, filling the diaphragm, back and lower back, and dropping all the way down into the pelvis. Allow the deep inhale to push your belly out a little bit.
The Exhale: Let go of your breath in the reverse order that you brought it in. Drop your lower abs, then your belly. Let your ribs pull in, and last, let your chest to drop as you fully expel all the air.
"Above all, learn to breathe correctly" - Joe Pilates
Resources:
Contrology by Joseph Pilates
Learn to Breathe Deeply by Marguerite Ogle
OTHER NEWSLETTERS:
