MI Magazine / Movement & Awareness
What happens inside the rib cage with every inhale, how an exhale meets effort, and why precision in Pilates begins with what we feel from within.
There is a moment in a Pilates class worth noticing: the exercise is familiar, your body knows the sequence, yet something feels strained. Your shoulders rise, your jaw tightens, and your breath pauses just when you need a little more control. Sometimes, before adding resistance or increasing your range of movement, it helps to notice how you are breathing.
Breath can be a point of reference throughout your practice: a way to sense the rhythm of movement, recognize effort, and notice habits that are difficult to see in a mirror. Giving it room opens up the possibility of moving with greater precision and ease. There is no need for a dramatic breath. Begin with attention.
01 / UNDERSTANDThe movement already happening within
Even before a leg lengthens or the reformer carriage moves, the rib cage is in motion. As you inhale, the diaphragm, a broad, dome-shaped muscle separating the chest cavity from the abdomen, contracts and moves downward. The chest cavity becomes larger, the lungs expand, and air flows in. The muscles between the ribs also help the chest expand.1
During a quiet exhale at rest, the diaphragm relaxes, and the elastic recoil of the lungs and chest wall helps air flow out. During physical activity, or a more active exhale, the abdominal muscles can also take part. This system adapts to the body’s changing needs, so your breathing during a challenging exercise will not necessarily feel the same as it did at the start of class.
02 / MAKE SPACEGive the ribs room
Many approaches to Pilates direct attention toward the expansion of the ribs to the sides and back. This is often called lateral or thoracic breathing. The image is useful: imagine the rib cage gently expanding around its circumference, without forcefully lifting the shoulders.
Breathing is three-dimensional, however. The front of the rib cage participates too, and the abdomen may move. Focusing on the sides and back does not switch off the diaphragm or require the abdomen to stay frozen. Air enters the lungs; the sensation of “breathing into the back” is a way of describing the movement we are trying to feel.2
In practice, explore how to keep breathing while providing the support your torso needs. If the effort of holding your body turns into a locked rib cage, ease the demand a little and find a comfortable breath again.
03 / FIND YOUR RHYTHMWhen to inhale, when to exhale
Exhaling during the more demanding part of an exercise is a common cue. It can help with timing and bring attention to the work of the abdominal muscles. An inhale may accompany preparation, lengthening, or opening the chest. These are options to explore; their usefulness depends on the exercise, the intention behind the cue, and the person performing it.3
No single breathing pattern needs to govern every movement. Even within structured Pilates methods, the timing can change to explore a different sensation or support a particular demand. If “When exactly should I breathe?” starts to take over the class, return to natural breathing and learn the movement sequence first. Coordination can develop gradually, with your instructor’s guidance.
A useful starting point is to notice unintentional breath-holding. When it happens, slow down, reduce your range of movement, or ask for an adjustment. The ability to keep breathing with relative ease offers useful information about how you are meeting the effort.
The ability to keep breathing with relative ease offers useful information about how you are meeting the effort.
04 / REFINENotice the effort. Choose the amount.
Pilates invites you to distinguish between the areas that are working and the areas that could soften a little. While pressing into the footbar, for example, notice whether your jaw is tightening too. During an arm exercise, observe whether your shoulders rise with every inhale. These are small details, but they give you something clear to explore on the next repetition.
Attention to the breath may also give your practice a sense of rhythm and focus. The experience varies from person to person and from day to day. There is no need to expect a particular emotional shift or to relax immediately. Simply notice what is happening, and choose how to continue.
05 / TRY IT GENTLYA moment to explore
Begin in a comfortable seated position, with your feet supported and your shoulders at ease. Rest your hands on the sides of your lower ribs, without pressing.
First, let your breathing be as it is. On the next inhale, notice whether the ribs move slightly toward your hands and whether you sense movement at the back as well. As you exhale, let them return gently. There is no need to fill the lungs to their limit, force them empty, or follow a particular count. You can inhale through the nose and exhale through the mouth if that feels comfortable.4
After a few comfortable breaths, bring the same attention to a simple, familiar exercise in class. Notice whether your breathing continues as movement begins, and where extra tension appears. The aim is to become familiar with the sensation, without creating another task to perform perfectly.
If you feel dizzy, experience pain, or become uncomfortable, stop the exercise and return to your usual breathing. Persistent or recurring symptoms should be assessed by a healthcare professional. If a medical condition affects your breathing or physical activity, work with an appropriate professional to adapt your practice.5, 6
06 / CARRY IT FORWARDTake that attention into the next movement
Over time, the breath can become a familiar part of how you assess the quality of your movement. Does the pace feel right? Is there room for an inhale? Could you reduce effort that is not needed? These questions travel with you from one exercise to the next, adding depth to a practice built through observation, experience, and precision.
Sources & further reading
- National Heart, Lung, and Blood Institute: What Breathing Does for the Body and How Your Body Controls Breathing.
- Merrithew: STOTT PILATES Basic Principles: Breathing.
- Merrithew: How to Adapt STOTT PILATES Breathing. For the general “breathe out on effort” cue, see Cambridge University Hospitals’ breathing guidance, written for people managing breathlessness.
- NHS: Breathing Exercises for Stress.
- Cambridge University Hospitals: Breathing Exercises. NHS Inform: Tips for Breathing and Relaxation Exercises.
- NHS: Dizziness.
This article offers general movement education, not a diagnosis or an individual treatment plan. Pilates teaching references describe practice principles; they are not evidence of a guaranteed medical benefit.