Breathing: The Core of Pilates Posture
by Kim Moriyama
“Breathing is the first act of life and the last. Our very life depends on it…Above all, learn how to breathe correctly.” – Joseph Pilates
Joseph Pilates believed that focusing on breathing was vital and created various breathing techniques to enhance relaxation, lower blood pressure, and to activate specific muscles that help improve posture.
These breathing techniques develop the deep muscles of the back and abdomen that support the spine and coordinate the whole body to move in harmony with our main breathing muscle, the diaphragm.
The diaphragm, which is in the core of the torso, serves as a powerful pump to move vital energy throughout the entire body, and when we engage this muscle and maximize our lung capacity (bottom of the rib cage to under the collar bones), good posture is a natural result.
When the rib cage is buoyant with our lungs in dynamic, healthy movement, the spine is naturally suspended and our limbs can organize safely in their best possible range of motion. Yes, the way we breathe can affect the shoulders and hips – two places that we often assess the state of our posture.
Posture is also assessed by the state of our spine, and for Joseph Pilates, the spine was the key to physical and emotional wellbeing. He once said,
“If your spine is stiff at 30,” he once said, “you are old. If it is flexible at 60, you are young.”
When our spines are stiff we are less able to move and enjoy a happy, engaged life whether at work or play, sitting or moving. Mr. Pilates went on to say that “[Slouching] compresses the lungs, over crowds other vital organs, rounds the back and throws you off balance.”
Poor posture while moving/exercising may be at the root of some chronic pain and injuries. By maximizing the natural breath for centered movement, whole body intelligence is naturally activated and the body begins to move in a more harmonious way in all activities resulting in more energy and enjoyment.
The effects of Pilates breathing are cumulative. From the beginning, micro self-correcting shifts start happening and movement becomes more effortless and efficient. Combined with conscious practice, transformation happens more swiftly.
Here is a simple Pilates breathing exercise to improve your posture instantly. You can do it sitting, standing or laying down.
• Put your hands on the bottom of the ribcage.
• Breathe in through the nose, with lips sealed and stretch the bottom of the lungs towards the hips. Imagine you are blowing up a giant internal balloon and allow the rib cage bones to expand in 360 degrees, and the collar bones to “float”.
• Exhale naturally
• Allow the neck and head to naturally find the place of most ease.
• Allow a natural rhythm to unfold.
Activate deep abdominal muscles:
• When exhaling, purse lips with an exaggerated kissing motion and make a silent letter “o”.
• Exhale longer and more than you thought possible.
• Leave the rib cage expanded and just allow the soft tissues to compress while exhaling.
• Close lips and inhale deeply.
Pilates posture in motion for sitting or standing:
• Exhale and roll/curl your spine forward like a cinnamon roll as far as you can comfortably go. Curl vertebrae by vertebrae. Let the precise movement and a “squeezing” exhale wring out your lungs.
• Pause and inhale.
• While exhaling, roll your spine back upright.
• If needed, pause to inhale, and continue moving while exhaling.
• Once upright, imagine a string at the top of your head suspending you tall. Let the shoulders float like driftwood on a buoyant ocean of breath.
• Do several times until you feel refreshed and reset.
How do you feel now?
What is different?
What would be possible for your life is you felt like this every day?
Pilates is more than just physical exercise, and can radically enhance mental, emotional and spiritual wellbeing. The benefits of Pilates are far-reaching and practitioners of Pilates are able – both literally and figuratively – to walk taller in body, mind and spirit,
What will one good Pilates breath inspire you to do today?
Written by Kim Moriyama, Certified Pilates Teacher and Life Coach. For further information or to schedule an appointment please contact Wendy Borof at Alison Palmer Physical Therapy and Wellness Center 970-729-0678 or pilatesbalance@icloud.com We are located in the Cimarron Lodge at the bottom of lift 7. Wellness is the full integration of mind, body and spirit. We look forward to helping you towards a healthier life.