Proper breathing is vital to good health. While our ancient culture understood the significance of deep and meaningful breathing, people today have forgotten to make it a part of their routine. Deep breathing is an integral element of the Pilates framework and learning to breathe correctly can not only help enhance the quality of your Pilates routine but also help eliminate stress and anxiety.
Why are deep breathing exercises good for your health?
Deep breathing exercises pump oxygen into your blood and prepare your muscles for a safe workout. These are also beneficial for your overall health and well-being, whether you’re about to perform a Pilates workout or not.
It’s no surprise that the search for stress and anxiety reduction exercises to address mental issues has increased lately. Breathing deeply pushes your body into the desired state it naturally attains when you’re relaxed.
Some of the key benefits of deep breathing exercises are:
- Increased blood oxygenation: When your blood is pumped with oxygen, you become more energetic and achieve a more positive state of mind.
- Reduced muscle pressure: Breathing deeply reduces pressure throughout your body, thereby reducing the risk of any injury.
- Improved lymphatic system: Deep breathing improves the activity of the lymphatic system, which is responsible for removing toxins from your body.
What is Pilates lateral breathing?
Pilates lateral breathing is the primary breathing technique used in Pilates. Lateral breathing oxygenates your blood, while preparing you for the workout. Also, this breathing technique can increase your overall lung capacity. In normal or diaphragmatic deep breathing, you tend to push your chest out while breathing in. With lateral breathing, you try and push your ribs out to the side while breathing in.
How to do lateral breathing in Pilates?
Learning the lateral breathing technique will not only establish a good form for beginners but also improve results for more advanced-level practitioners. Adding lateral breaths to your usual breathing from the diaphragm will increase your overall breathing capacity.
Here’s a step-by-step guide to training for lateral breathing:
1. Place your hands on your ribs-
Sit comfortably, then place your hands on either side of your ribs. As you breathe in, try and push your rib cage out on either side. Get used to this sensation as you breathe.
2. Breathe in deeply through your nose-
Breathe in through your nose as deeply as possible. Gently explore how much air your lungs can contain without exceeding your maximum.
3. Exhale completely through your mouth-
Exhale gently through your mouth until your lungs are fully empty. Unlike other workout styles, you do not have to exhale heavily while training for Pilates. Simply allow all the air to pass out of your lungs gently while you feel your ribs contract in your hands.
Repeat this breathing pattern several times until it becomes natural and then remove your hands and continue while remaining conscious of the movement of your ribs.
Safety & Precautions
Whether you concentrate on diaphragmatic or lateral breathing techniques, just remember to avoid taking shallow, rapid breaths that come from the upper part of your chest. Shallow breathing reduces the oxygen content in your blood and increases your heart rate, which adds to any stress or anxiety that you might already feel. Lateral breathing is safe for most people to practice as it is gentle. You should not feel any dizziness or light-headedness when practicing it. If you do, return to your normal breathing pattern. Lateral breathing will help you, especially during core training. Incorporate this consciously into your Pilates regimen and you’ll soon see the results yourself.
Pilates Classes in Mumbai
While Mumbai harbors several fitness centers and Pilates classes, we take pride in what is being offered at Neo Pilates Studio.
Our professional instructors can train you in practices such as Pilates deep breathing exercises which can greatly improve your mood, overall health, and well-being. Looking to transform your mind, body, and soul? Then Pilates is the right fit for you!
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