Pilates Breathing: The Secret to Stronger Movement and a Healthier Core

One of my favorite moments in class is when a client suddenly “gets” the breathing. You can see the lightbulb go off when they realize, ohhh, this isn’t about puffing my chest or sucking in my belly, this is different. Breathwork in Pilates can feel confusing at first, but once it clicks, it changes everything about how you move (and lift weights). I have to admit I didn’t fully appreciate this, until becoming pregnant and learning more about the pelvic floor and how it relates to breathing.

A quick side note on this:

We’ve discussed 360 degree breathing in a previous blog post. This is my preferred way to approach inhales while pregnant (and in some cases, postpartum). When learning about pre-natal/postpartum exercise I was introduced to this concept and was amazed at how much it related to Pilates, but is not 100% the same. If you’re confused go back and re-read about 360 degree breathing.

What Is Pilates Breathing?

Pilates breathing, also known as lateral breathing, is all about expanding the rib cage sideways and into the back while keeping the transverse abdominis (deep core) engaged, in turn minimizing intra-abdominal pressure. Instead of lifting your chest or just filling your belly with air, you’re creating space all around your ribs. This lets you breathe fully, support your spine, and activate your core in a way that chest- or belly-only breathing just can’t.

This type of inhale allows you to stay more connected to your pelvic floor therefore creating a bit of a pre-contraction before you go into your full exhale. Utilizing it keeps the core contraction while doing multiple repetitions of an exercise without adding unwanted downward pressure into the pelvic floor. You see this in any Pilates exercise that requires you to hold a curl (like the 100) while you inhale and exhale through multiple repetitions. It’s also a more pelvic floor friendly way to breath when lifting heavy weights.

Long before making babies, I dabbled with powerlifting. This type of heavy lifting utilizes what’s called the valsalva maneuver. In this breath you inhale into your belly to maximize intra-abdominal pressure. While this is great to lift at your max, it creates downward pressure into the pelvic floor. Down the road this could create pelvic floor issues, whether you become pregnant or are simply aging

Why It’s Different

Most of us have stress-breathing habits. Some breathe high into the chest (hello, shallow stress breathers), while others push it all into the belly. Pilates breathing blends the two into something more complete. It’s not just air in and out; it’s intentional, connected movement that engages the diaphragm, pelvic floor, and transverse abdominis.

Put it to use:

• Lay on your back with one hand on your ribcage and one hand below your bellybutton

• As you inhale gently draw your abdominal wall away from your hand, sending the breath up into the sides and back of your ribcage. Try to feel the hand on the ribcage expand outwards and try to feel pressure into the floor through your ribs.

• Pay attention to your lower abs making sure you are just pulling your belly button down and sending breath into the lower and upper ab area. We just want to send that pressure upwards.

• As you exhale through your mouth (think about blowing out through a straw or blowing up a balloon), imagine closing the space between your pubic bone and tailbone, continue to exhale while you feel the pelvic floor lift upwards, your core should start to feel compressed as you blow all of the air out, your abdominal wall pull away from your hand even more, and your ribcage draw together. A cue for this is it’s a corset type feeling (if you can imagine that).

  • That rhythm supports stability when you’re lifting or carrying something heavy. It helps calm your nervous system, reduce tension, and keep your body moving smoothly.

• Only utilize the pilates inhale when intentionally activating your core, otherwise I prefer you use a more expansive breath like 360 degree inhales.

A Small Shift, A Big Impact

Joseph Pilates once said:

“The breath is the first act of life, and the last. Our very life depends on it.”

If you want to move better, feel stronger, and protect your core and pelvic floor, start with your breath. Just 2–3 minutes of Pilates breathing before your workout can completely shift how your body feels during movement.

Have you tried Pilates breathing in your workouts or even your daily life? Many of my clients share that this small change gives them confidence to lift heavier without fear of injury. Give it a try and see where it shows up for you.

And if you’re ready to strengthen your core and build fitness that actually supports your life, let’s connect. Book a session and we’ll put these tools into practice together.

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