The benefits of breath
If you come to my Pilates classes you'll hear me talk a lot about breathing technique, the benefits & cue you to coordinate breath with movement. I believe breath is THE most vital tool in Pilates and will benefit you way beyond the class.
Here's a little breakdown of breath control & why it's so important:
Technique
Step one: Breathe in through the nose to prepare.
Step two: Breathe out strongly through the mouth as if trying to blow out candles during the most challenging part of an exercise (e.g lifting a limb).
Benefits
Activating your core
Breathing out during the most challenging part of an exercise makes you automatically engage vital core muscles (the transverse abdominus) that help you lift/move your limbs & protect your back. Your core should carry 50% of the load of lifting your limbs/body. Instead of focusing on "turning on your abs" refocus on breathing technique & your body will naturally do the rest.
Powering your muscles
Your muscles need oxygen to function properly. Holding your breath whilst executing an exercise starves your muscles of the oxygen they need & will make the exercise more challenging!
Building muscle control
Coordinating movement with breath (e.g. breathe out to lift, breathe in to lower) can help keep the pace of an exercise to achieve the intended benefit. Helping you have control of the full range of movement to strengthen the entire muscle & connective tissues instead of using momentum to lift & gravity to lower. This also helps to prevent injury & build strong, lean, functional muscle.
Keeping cortisol in check
A consistent breath pattern during exercise keeps your heart rate down & your mind calmer. In this state you can focus more easily & perform exercises better, improving quicker. Holding your breath or shallow breathing can raise the stress hormone cortisol in your body.
Relieving tension
Breath control can help relax your muscles which again helps them function properly. You can use this breath control in everyday activities to help not only when performing physical tasks but with managing stress & anxiety or prepare your body & mind for sleep.
Tip
To bring your heart rate down or to relieve symptoms of stress/anxiety/tension try focussing your attention on your breath & breathing in for 4 slow counts, holding for 2 counts & exhaling for 6 counts.