Breath is a tool, not a rule
“The deep breathing which is an integral part of every evolution keeps blood well aereated: fully oxygenated and ‘clean’ “ [1]
Joseph Pilates believed taking full and complete inhalation & exhalation through each exercises, fresh, oxygenated blood would be pumped to every cell in the body and take away fatigue-inducing toxins. He even invented a piece of apparatus, the Breath-a-Cizer, designed to improve lung capacity & control.
Breathing is, arguably, the most important element of Contrology (Pilates). First named as a Ruling Principle of Pilates by Philip Friedman and Gail Eisen [2], they quote Joseph Pilates as saying,
“..squeeze out the lungs as you would wring a wet towel dry…..soon the entire body is charged with fresh oxygen from the toes to the fingertips just as a head of steam in a boiler rushes to every radiator in the house”
Throughout his promotional, marketing materials, his books and articles, Jospeh Pilates emphasises the importance of breathing correctly, the quality of breath.
“Even if you follow no other instructions, learn to breathe correctly”
In Return to Life through Contrology, he capitalises INHALE SLOWLY, EXHALE SLOWLY to ensure deep, controlled breathing. He gives clear instruction on the fullness and completeness of each breath
“Squeeze every atom of air from your lungs until they are almost as free of air as a vacuum… observe how your lungs will automatically completely refill themselves with fresh air”
Yet often we see the rhythm of the breath overshadowing the quality. Teachers becoming trapped in a mantra of “breath in do this….breathe out do this” or “inhale to prepare…” , clients becoming frustrated or simply zoning out.
Maybe this fixation with a breathing pattern arises from the instructions in Return to Life? It should be remembered that this book was an instructional, foundational guide book to the Method, helping the promote Joe’s work, to explain the ethos and how to perform the exercises at home. A breathing pattern was needed but not necessarily actually taught by Joe.
The late Jay Grimes once said to us at the Classical Pilates Conference in Windsor that Joe didn’t teach a breathing pattern except in 2 or 3 exercises.
We know through archival photos and film, that Joe changed and evolved his exercises, look no further than the differences in Mat exercises in Return to Life and the archival film with Ted Shawn, so it follows that he may have adapted the breathing patterns.
Breath as a tool
Instead of focusing on breath as a strict pattern, consider how it can be used to enhance, invigorate and refresh the mind & body as Joe desired.
Expansion & Contraction
“Breathe in on the point of effort and out on the return or relaxation” taught Romana [3]
This may seem opposite to the more fitness based pattern of breathing out on the exertion. In Pilates, movement should be natural, efficient & functional, not forcing, grippy or jerky. Repetitions are low and intensity is controlled.
A quick recap on the mechanics of breath: Diaphragmatic breath is 3 dimensional- to the front, back & sides. At lower intensities, on inhalation, the abdominal wall eccentrically contracts, it doesn’t relax or just let go. On exhalation, the abdominal wall concentrically contracts.
In higher intensity exercises, the abdominal wall may be held on a contraction but the breath still expands the ribcage 3 dimensionally. The exercises mirror the breath, always expansion and contraction, control both eccentrically & concentrically, lengthen and recoil. Think Double Leg Stretch. So we are supported and strong on both inhalation and exhalation for the load placed on the body in Pilates.
Your spinal superpower!
The natural movement of the diaphragm, ribs and abdominal wall can facilitate spinal movements. Spinal flexion is enhanced by exhalation and spinal extension by inhalation. So we can use the breath to access greater range through the motions.
Key into our Nervous System
The way we breathe affects our autonomic nervous system. We can use the effect of breathing on the ANS to help us feel more awake (up regulate) or more relaxed (down regulate) to feel better in any given context.
If the inhalation is longer than the exhalation we can invigorate, energise and stimulate. If the exhalation is longer than the inhalation, we can relax, release and bring peace.
Try these two ways of the 100 and feel the difference.
- Inhale for 2 counts, exhale for 8
- Inhale for 8, exhale for 2
Focusing on the quality and fullness of breath rather than the pattern, cueing breath to access greater spinal elongation and joint range, invigorating or relaxing the mind and body all aligns with Contrology and Joseph Pilates words
“Breathing is the first act of life, and the last. Our very life depends on it. Therefore, above all, learn to breathe correctly”
The next series of Rise & Spine online classes begin on Tuesday 10th September at 7.00am. Each class in this series will focus on one of the Guiding Principles, beginning with Breath. Don’t worry if you are not an early bird! The classes are recorded and available for 24 hours after being sent out. To book your place click here.
[1] The Pilates Pamphlet: Return to Life Through Controlgy by Frederick Rand Rogers and Joseph H Pilates
[2],[3] The Pilates Method of Physical and Mental Conditioning by Philip Friedman and Gail Eisen.
