Pilates Breathing: A 5-Step Technique to Master Today

Pilates uses a specific technique called lateral breathing, or intercostal breathing (also known as thoracic breathing or bucket handle breathing). The primary goal is to breathe deeply into the back and sides of the rib cage while keeping the deep abdominal muscles engaged and drawn in. This method stabilises the core, protects the spine, and ensures the powerhouse muscles remain active throughout each exercise.

Unlike regular breathing where your belly expands and contracts, Pilates breathing keeps your core engaged whilst allowing your lungs to fully expand. This unique approach transforms every breath into an opportunity to strengthen your centre and enhance your practice.

To breathe correctly in Pilates, you will inhale through your nose to expand your rib cage out to the sides and back, while keeping your abdominals pulled in. You will then exhale forcefully through pursed lips, using your abs to push the air out and knit your ribs together.

Sit tall or lie on your back with your knees bent. Place your hands on the sides of your lower ribs, with your fingertips almost touching in the front.

Slowly inhale through your nose, focusing on sending the breath into your hands. Feel your rib cage expand outwards to the sides, pressing against your palms. Imagine your lungs are balloons filling up sideways and towards your back. Your abs should remain drawn in; avoid letting your belly pop out.

Begin to exhale forcefully through your mouth as if you’re blowing through a thin straw. Feel your fingertips draw closer together as your ribs narrow.

As you exhale, actively pull your navel deeper towards your spine. This engagement of the transverse abdominis is key to stabilising your core. The exhale should be active and controlled, not passive.

Perform 8-10 full breath cycles, focusing on the feeling of lateral expansion on the inhale and deep core contraction on the exhale.

• Place a resistance band snugly around your lower ribs
• As you inhale, try to stretch the band by expanding your rib cage
• As you exhale, feel the band loosen as you actively close your ribs

Mistake: Letting the belly rise and fall (diaphragmatic breathing)
Solution: Place one hand on your chest and one on your belly. Neither should move significantly. The movement is in the sides.

Mistake: Raising the shoulders towards the ears on the inhale
Solution: Keep your neck and shoulders relaxed. The breath should be wide, not high.

Self-Check Method: You are doing it correctly if you can feel your ribs pushing your hands apart on the inhale and your abdominals tightening on the exhale, all without your shoulders tensing up.

The general rule in Pilates is to inhale to prepare for a movement and exhale during the exertion or most difficult part of the exercise. This pattern supports core engagement when you need it most. For example, you inhale to prepare for a roll-up and exhale as you roll your spine up off the mat.

• Exhale on Flexion (Bending Forward): Exhale during exercises like The Hundred, Roll Up, and Spine Stretch
• Inhale on Extension (Bending Backward): Inhale as you lift into a Swan or arch your back
• Inhale to Lengthen: Inhale to create space and length in the spine before twisting
• Exhale to Deepen: Exhale to engage the obliques and deepen a spinal twist

Problem: “I keep holding my breath.”
Solution: Count your breath out loud. The goal is continuous airflow, not breath-holding. If you’re lost, just keep breathing; don’t stop.

Problem: “The timing feels unnatural.”
Solution: Focus first on just the exhale during exertion. The inhale will naturally happen during the easier phase of the movement.

The main difference is that Pilates breathing emphasises lateral (sideways) rib cage expansion to maintain core engagement, while many forms of yoga breathing focus on diaphragmatic (belly) breathing for relaxation and nervous system regulation.

Pilates breathing is crucial because it activates the deep core muscles, including the transverse abdominis and pelvic floor. This creates a “corset” of support that stabilises the lumbar spine, preventing injury and allowing for more powerful, precise movements from the limbs.

This method increases intra-abdominal pressure, which acts as a natural brace for your lower back. Proper exhalation also ensures the correct muscles are firing to support the movement. Research shows that lateral breathing maintains optimal spinal alignment whilst allowing full oxygen exchange, making your workout both safer and more effective.

Think of your breath as the engine of the movement. A forceful exhale is the core work. It’s not just breathing while you do Pilates; the breathing is the Pilates.

This technique helps you engage your core when lifting heavy objects, improving your posture while sitting at a desk, and providing stability during other sports. Once mastered, lateral breathing becomes a valuable tool for daily life, from carrying shopping bags to playing with kids at the park. The conscious connection between breath and core engagement you develop in Pilates translates directly to better body mechanics in everything you do.

Start practising these breathing techniques today, even if you’re not doing a full Pilates workout. Just five minutes of lateral breathing each morning can improve your posture, core strength, and body awareness throughout the day.

Ready to give Pilates a try? Contact SOHL Studio today and let’s see you at our Castle Hill Studio.