Deep Breathing Exercise

Breathing correctly takes time to master. With the proper deep breathing exercise in place you can practice daily and you’ll begin to notice how you will unconsciously breathe correctly.

“Breathing is the first act of life. Our very life depends on it. Millions have never learned to master the art of correct breathing.”
- Joseph H. Pilates

I notice students in my Pilates classes often holding their breath. They do this usually during the hardest part of the movements. This can result in the Valsalva Manuever that causes a stressful increase in blood pressure.

Whatever you do when exercising or just exerting a force in your daily activities don’t hold your breath! It wastes energy in parts of the body where it isn’t required.

By practicing deep breathing exercise daily you can learn to keep your breathing continuous and decrease the added stress on your body.

Deep Breathing Exercise:

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Standing or sitting up tall wrap an elastic band or scarf around your ribcage. Keeping your abdominal muscles contracted, inhale through your nose and feel your ribcage expand and stretch the band or scarf. Breathe in for 2 counts and then exhale through the mouth for 2 counts.

Next, slow your breathing down to 4 counts in and 4 counts out. Repeat this longer breath several times. Lastly, try breathing in for 8 counts and then out for an equal 8 counts.

Focus on keeping the abdominal muscles contracted and feeling the ribcage expand outwards stretching the band while inhaling.

The Pilates exercise the “Hundreds” is an abdominal breathing exercise that is commonly used in the beginning of a mat exercise session to not only strengthen the torso, but also works to strengthen the respiratory or breathing muscles.

The Pilates “Hundreds” used for a Deep Breathing Exercise:

This exercise can be performed with the head up or down depending on the strength in your abdominal muscles.

Lying on your back with knees bent, arms long at your side slowly roll the head and shoulders off the mat reaching your fingertips to the end of the mat.

Feeling a fold below the chest to keep the head floating with the abdominals working start to pump your arms up and down while breathing in for a 5 count and then exhale for a 5 count.

Keep the entire body still except for the arms hinging at the shoulder and pulsing up and down in sequence with your breathing.

To learn more about deep breathing exercise and Pilates check out the new Pilates ebook. It specifically describes when and how to breathe correctly while performing each of the exercises.