If you watch a Pilates class, you will not see the breathing. There is nothing spectacular about it. Yet it is the first thing I teach and the last thing I stop focusing on, even with advanced clients. There are three reasons for this.
1. Breathing supports trunk control
The diaphragm, deep abdominal muscles and pelvic floor work together. Gentle, controlled exhalation can support the coordinated work of the deep core muscles and may reduce unnecessary tension. For many people, holding their breath can increase tension in the neck and shoulders.
This is why, in almost every exercise, I ask you to breathe out during the more demanding phase. It is not a rule, but a tool: exhaling helps the movement begin from the core.
2. Breathing sets the rhythm
Pilates exercises have a tempo, and breathing dictates that tempo. Inhale to prepare, exhale with the movement. If the breathing is steady, the movement will be too; if it is rushed, the exercise will become jerky. When someone says, “I don’t know what is wrong, it just feels difficult,” breathing is often part of the reason.
3. Breathing keeps you focused
It is difficult for your mind to wander when you are counting your exhales at the same time. This is not meditation, but a practical advantage: during the class, you focus on the movements of your body rather than on your day.
How we breathe in the STOTT method
We use lateral, so-called ribcage breathing. As you inhale, we primarily look for the ribs to expand sideways and towards the back; the shoulders should not lift unnecessarily, while a slight movement of the abdomen is natural. As you exhale, the ribs close back in and the abdominal wall draws gently inwards.
Here is a simple exercise to try at home: sit upright and place your palms on the sides of your ribs. Breathe in through your nose so that your hands move away from each other. Breathe out through your mouth so that they move closer together. If your shoulders lift, start again. Ten breaths like this are enough to begin sensing where your ribcage should be working.
What does not need to be perfect
For beginners, the breathing pattern often happens in reverse or is simply forgotten. That is perfectly fine. The first goal is not to breathe at precisely the right time, but to keep breathing throughout the exercise. The rhythm comes later, and when it does, the exercises suddenly feel easier—even though they have not changed.
If anything feels difficult during the class, check your breathing first. You will often find part of the reason there.