Pilates Breathing: The Complete Guide to Lateral Breathing

Master the breath that powers every Pilates movement.

If you've ever taken a Pilates class, you've probably heard the instructor cue your breath – inhale to prepare, exhale as you move. But Pilates breathing is different from how you might normally breathe, and it takes practice to get right.

Here's everything you need to know about the Pilates breath.

What Makes Pilates Breathing Different?

In everyday life (and yoga), we often breathe into our belly – the diaphragm pushes down, the belly expands. This is called diaphragmatic or belly breathing.

In Pilates, we use lateral breathing (also called intercostal or ribcage breathing). Instead of the belly expanding, the ribcage expands sideways and back.

Why Lateral Breathing?

• Core engagement – Belly breathing relaxes the abdominals. Lateral breathing allows you to breathe deeply while keeping your core engaged.
• Spinal support – An engaged core protects your spine during movement
• Better control – Coordinating breath with movement creates flow

How to Do Lateral Breathing

Step-by-Step Practice

1. Sit or lie comfortably – Start seated with good posture, or lie on your back
2. Place your hands on your ribcage – Fingers pointing toward each other, thumbs toward your back
3. Inhale through your nose – Focus on expanding your ribcage sideways into your hands. Your fingers should move apart.
4. Keep your belly gently engaged – Don't let it pooch out
5. Exhale through your mouth – Feel your ribs draw back together, navel gently draws toward spine
6. Repeat – Practice for 2-3 minutes

Common Mistakes

• Breathing only into the front of the chest – Focus on sideways and back expansion
• Holding your breath – Keep the breath flowing
• Forcing the exhale – Let it be natural, not aggressive
• Tensing your shoulders – Keep shoulders relaxed, away from ears

When to Inhale vs Exhale

In Pilates, breath is coordinated with movement. The general pattern:

• Inhale to prepare – Before the effort
• Exhale on the effort – During the challenging part of the movement

Examples

Roll Up:

• Inhale at the bottom, arms reaching
• Exhale as you curl up
• Inhale at the top
• Exhale as you roll back down

The Hundred:

• Inhale for 5 arm pumps
• Exhale for 5 arm pumps

Shoulder Bridge:

• Inhale at the bottom
• Exhale as you lift hips
• Inhale at the top
• Exhale as you roll down

Why Breathing Matters

Proper breathing isn't just technique – it transforms your practice:

• Deeper core activation – The exhale naturally engages your deep abdominals
• Better focus – Following your breath keeps you present
• Reduced tension – Proper breathing prevents holding stress in your neck and shoulders
• Improved endurance – Efficient breathing means more oxygen to working muscles
• Mind-body connection – Breath links movement and intention

Practice Exercises

Breathing with Arm Circles

1. Lie on your back, arms by your sides
2. Inhale: Float arms up toward ceiling, then overhead
3. Exhale: Circle arms out to sides and back down
4. Focus on ribcage expansion on the inhale
5. Repeat 5-8 times

Breathing with Pelvic Tilts

1. Lie on your back, knees bent
2. Inhale: Neutral spine
3. Exhale: Flatten lower back, engage core
4. Inhale: Return to neutral
5. Repeat 8-10 times

Tips for Mastering Pilates Breath

• Practice without movement first – Get the breath pattern before adding exercises
• Don't stress about perfection – It takes time. Just keep breathing!
• Use the exhale for power – The hardest part of any exercise is where you exhale
• If you get confused, just breathe – Any breathing is better than holding your breath

Learn with Guidance

The POLSE app includes breathing-focused sessions that help you master lateral breathing before adding complex movements. Gabz (@pilateswithgabz) cues every inhale and exhale so you never have to guess.

The breath is the foundation. Master it, and everything else flows.