A Deep Dive Into Pilates Part Two: Breath
Many of you may be familiar with the book Breath: A New Science of A Lost Art by James Nestor published in 2020. It was a New York Times bestseller, A Washington Post Notable Nonfiction Book of 2020, and it was named a Best Book of 2020 by NPR. If you’re not familiar with it, I highly recommend picking up a copy. Wittingly written, Nestor has an amazing voice and is able to weave scientific data, history, and informational content into an intriguing and fascinating story all about our ability to breath and the impact that it has on our body.
It is quoted that, “There is nothing more essential to our health and well-being than breathing: take air in, let it out, repeat 25,000 times a day. Yet, as a species, humans have lost the ability to breathe correctly, with grave consequences.”
Rewind to the year 1946 when Joseph Pilates published his book, Return to Life Through Contrology, where he identified correct breathing as one of the foundations of his work. Joseph states, “It may seem silly to say at first, but many millions of people never learn how to breathe properly. Unfortunately this is absolutely true and tragically deplorable to contemplate. Breathing is the first act of life as well as the last. One often wonders how so many manage to live as long as they do under this tremendous handicap to longevity."
There is some argument in the Pilates world as to the order of the 6 guiding principles of Joseph Pilates work. Working in a Pilates and Physical therapy studio I personally believe that there is no other place to start than with the principle of breath. I find it fascinating how every client seems to have a different “breath personality”. Sometimes the difference is in their beliefs of whether or not it is important. When one comes to Pilates looking to “sweat” and “feel the burn” breath work can be quite a contrast to their expectation. Others become immediately intrigued and will dive into the work with astonishment when they realize that their ribcage doesn’t move to accept the inhale and that their navel should draw inward towards their spine when they exhale. There are times clients seem self conscious to allow the breath to occur; the lips are pursed, the breath is silent, and the air only reaches their throat and chest. And then there are others who are willing to inhale until their diaphragm quivers and exhale until their face turns red. Whatever the breathing personality, one common question for everyone is, “when did you last take a full, long, and luxurious drink of air and then allow for its full release?”
It is funny that this simple act, so key to our existence and life force, is so often not utilized to its full potential or even thought about. And yet there are documented studies that have been recognizing it’s importance and it’s influence throughout time. Why then, when we suffer from anxiety, depression, chronic pain, sleep apnea, and asthma is breath work not a priority treatment protocol?
Breathing well has tremendous health benefits. It reduces stress, lowers blood pressure, reduces depression, decreases pain levels, increases energy, and improves immunity. James Nestor states, “Modern research is showing us that making even slight adjustments to the way we inhale and exhale can jump-start athletic performance; rejuvenate internal organs; halt snoring, asthma, and autoimmune disease; and even straighten scoliotic spines.”
Improved breathwork and retraining is one of the many reasons why Pilates is so effective. It is why participants will leave class feeling alive, refreshed, elevated, and vibrant. The foundational involvement of breath in every Pilates exercise allows for the identification and access of the inner core. Pilates is not about just getting the motion of “the Hundred and the abdominal series” done. Pilates is about corrective patterns that are performed with consistent breath and with an understanding of where the movement initiates from, how to stabilize and support the movement, and how to enhance the work to optimize the benefits. Our breathing muscles are our core muscles and they can get tight, weak, and shut down just like the rest of us. It is a weakness and deconditioning that will have profound effects on our physical, mental, and spiritual state of being.
Take a moment to pause and appreciate the gift of breath. Breathe in, slow and steady. Focus on getting your lower ribcage to expand outward to the sides of the room until it is fully expanded, and then exhale slow and steady until every last drop of air has left your body and your waist has drawn inward like a drawstring bag. For this exercise, try to make your inhale and your exhale equal in length, counting to 5, 6, or even 7 if you can. Keep your shoulders and neck relaxed. Repeat 5 times. Don’t rush. How does it feel to breathe fully, to find and explore the edges of the breath? What new muscles in your core suddenly wake up? Can you sense a shift in energy or mood? Did you finally let go of what you were holding?
In the book The Yamas & Niyamas - Exploring Yoga’s ethical practice by Deborah Adele, "Aparigraha, or nonpossessiveness, invites us to let go and to pack lightly for our journey through life, all the while caring deeply and enjoying fully." Deborah Adele encourages us to use the breath as a teacher. “What if we could trust life like we trust the breath? What if we could take in all the nourishment of the moment and then let it go fully, trusting that more nourishment will come?”... “Like the breath when it is held too long, the things that nourish us can become toxic.”
In reflection of my work as a Physical Therapist and Pilates Practitioner, teaching my clients about the breath and how to breathe well has been one of the most effective and important things I do. And if that was all I did, it would be time well spent with a lasting potential for change. However, marrying breath with movement, as taught through the Pilates repertoire is profound. It is through this approach that we reset and reintegrate the entire system of the mind, body, and spirit and help our clients to achieve their optimal state of being.
Expect nothing less than feeling your best.
Sincerely,
Shellie