Mindful Movement: The Science of Breath in Pilates

Unlock the transformative power of Pilates breathing and revolutionize your exercise routine! Ever wondered how simply breathing can elevate your workout experience? Join me, Kris Harris, on Kore Kast as we explore the intimate connection between breath and movement, delving into the nuances of the respiratory system. Discover how mastering diaphragmatic and lateral thoracic breathing can enhance your core engagement, stability, and movement efficiency. With practical insights into classic Pilates exercises like the 100 and rolling movements, learn how breath coordination not only oxygenates muscles but also safeguards the spine—all working together to cultivate a flow state that boosts strength, flexibility, and control.

As we transition into the next chapter of our health and wellness journey, the focus shifts to empowering you to take meaningful steps toward well-being. Each small action counts, and I'm here to support you every step of the way. By sharing this motivation with your friends and family, and tapping into our website and Instagram resources, you're invited to be part of a thriving community striving for greatness. Let's continue this transformative journey together, embracing a lifestyle that promises health and happiness. Until next week, stay inspired and stay connected on this path to becoming your best self!

Support the show

https://www.kore-fit.com

Episode Transcript

Kris Harris (00:09):
Welcome back to the Kore Kast.
I'm your host, Kris Harris, andI'm thrilled to kick off season
four of our journey togetherthrough the vibrant world of
health and wellness.
Whether you're a fitnessfanatic, a Pilates enthusiast or
someone just beginning toexplore your wellness journey,

(00:30):
you're in the right place.
In this season, we're going todive deep into a wide array of
topics that matter, everythingfrom the latest in Pilates
techniques and fitness trends toessential mental health
insights and holistic wellnesspractices.
With nearly two decades ofexperience as a certified
personal trainer, pilatesinstructor and health coach, I'm
here to share expert tips,inspiring stories and practical
advice to help you live yourhealthiest, happiest life.

(00:52):
It's time to unlock your truepotential.
Welcome to Season 4.
Welcome back to Kore Kast.
I'm your host, Kris, and todaywe're diving deep into something
that's absolutely fundamentalto both your Pilates practice
and everyday well-being thepowerful connection between
breath and movement.
You know it's fascinating howsomething as simple as breathing

(01:15):
, which we do roughly 20,000times a day without thinking,
can completely transform ourexercise experience when we
bring our attention to it.
Completely transform ourexercise experience when we
bring our attention to it.
Today, we'll explore howmindful movement, the practice
of being fully present and awareduring exercise begins with the
breath, and why this awarenessis particularly crucial in
Pilates.

(01:36):
Whether you're a seasonedPilates practitioner or just
starting your movement journey,understanding this connection
can be the key to unlockingbetter form, deeper core
engagement and a more centeredmind-body experience.
So let's take a deep breathtogether and explore the science
and practice of breathwork inPilates.
Let's delve into thefascinating mechanics of

(01:57):
breathing and how itfundamentally shapes our
movement patterns.
Our respiratory system is anintricate network that goes far
beyond simply taking in oxygen.
When we breathe, we engage acomplex interplay of muscles,
including the diaphragm,intercostal muscles and even our
deep core muscles.
The diaphragm, our primarybreathing muscle, is essentially

(02:21):
a dome-shaped powerhouse thatcontracts and flattens when we
inhale, creating space for ourlungs to expand.
This same muscle plays acrucial role in core stability,
working in harmony with our deepabdominal muscles, pelvic floor
and multifidus along the spine.
Think of it as the sealing ofyour core cylinder, while your

(02:43):
pelvic floor forms the base whenwe practice diaphragmatic
breathing, often called bellybreathing.
Think of it as the sealing ofyour core cylinder, while your
pelvic floor forms the base.
When we practice diaphragmaticbreathing, often called belly
breathing, we're not justimproving oxygen flow, we're
actually setting up optimalconditions for core engagement.
As you inhale, the diaphragmdescends, creating
intra-abdominal pressure thatnaturally activates your deep
core muscles.
This pressure system providesessential support for your spine

(03:06):
and internal organs, creatingwhat we call dynamic stability.
Understanding this connectionhelps explain why proper
breathing is so fundamental inPilates.
When you breathe inefficiently,perhaps by chest breathing or
holding your breath, youcompromise this natural support
system.
Your body then compensates byrecruiting superficial muscles,

(03:27):
leading to tension and reducedmovement efficiency.
The beauty of diaphragmaticbreathing lies in its ability to
activate our body's naturalcorset of stability.
As you inhale, imagine yourribcage expanding
three-dimensionally, not justforward, but to the sides and
back as well.
This expansion, combined withproper core engagement, creates

(03:48):
the foundation for all mindfulmovement.
It's this precise coordinationthat allows us to maintain
stability while moving withcontrol and grace in Pilates.
In Pilates, we follow specificbreathing patterns that are
carefully synchronized with eachmovement to maximize both
control and effectiveness.
One of the most fundamentalpatterns is what we call lateral

(04:13):
thoracic breathing, where weinhale wide into the ribcage
while maintaining coreengagement.
This technique allows us tokeep our abdominals active while
still breathing deeply andeffectively.
This technique allows us tokeep our abdominals active while
still breathing deeply andeffectively.
During most Pilates exercises,we typically inhale to prepare
for movement and exhale duringthe effort phase.
Take the classic 100 exercise,for example.

(04:33):
We pulse our arms while holdinga hollow body position,
inhaling for 5 counts andexhaling for 5 counts.
This rhythmic breathing patternnot only oxygenates the muscles
but also helps maintain corestability throughout the
exercise.
When we perform rollingexercises like rolling like a
ball or the roll-up, the breathpattern becomes even more

(04:55):
crucial.
We exhale as we roll back,allowing the natural compression
of the abdomen to assist withthe movement, and inhale as we
roll forward, creating length inthe spine.
This coordination helps us movemore efficiently and protects
our back by engaging the deepcore muscles.
In standing exercises, thebreath pattern helps us find our

(05:17):
center of gravity and maintainbalance.
As we inhale, we create lengthand space in the body, and as we
exhale, we find stability andgrounding.
This is particularly evident inexercises like standing leg
pumps or the standing series,where breath coordination can
make the difference betweenwobbling and maintaining steady

(05:37):
control.
The beauty of Pilates breathinglies in its adaptability.
While we start with these basicpatterns, as movements become
more complex, the breathingpatterns evolve to support the
increased demands on the body.
In advanced exercises, like theteaser or star, the breath
might flow in a more nuanced way, sometimes requiring longer

(05:59):
exhales or multiple countbreaths to support the full
expression of the movement.
These breathing patterns domore than just facilitate
movement.
They create a rhythm that helpsus move with grace and
precision.
When we match our breath to ourmovement, we naturally find a
flow state where exercisesbecome more fluid and connected.
This synchronization helpsprevent unnecessary tension and

(06:23):
allows us to work more deeplyinto the intended muscles of
each exercise.
Remember that these breathingpatterns should feel natural and
supportive, never forced orstrained.
The goal is to use the breathas a tool to enhance your
movement, creating a seamlessintegration between your
respiratory system and yourmuscular system.
This integration is what makesPilates such an effective method

(06:46):
for building strength,flexibility and control
simultaneously.
Strength, flexibility andcontrol simultaneously.
When we talk about the mind-bodyconnection in movement,
conscious breathing serves asthe bridge between our mental
focus and physical experience.
Think of your breath as aspotlight that illuminates the
connection between your thoughtsand actions.
Each intentional breath drawsyour attention inward, making

(07:08):
you more aware of how your bodyfeels and responds during
movement.
This heightened awarenessthrough breath has a profound
impact on your nervous system.
When you breathe deeply andmindfully, you activate your
parasympathetic nervous system,which helps reduce tension and
allows for more precise musclecontrol.
This state of focused calmenables you to better sense

(07:31):
subtle differences in youralignment, muscle engagement and
movement quality.
Consider what happens whenyou're performing a simple
Pilates exercise like the singleleg stretch, without conscious
breathing.
You might rush through themovement, missing the deeper
work.
But when you sink your breathwith each phase of the exercise,
you naturally slow down.

(07:52):
You begin to notice how yourabdominals engage differently on
the exhale, how your spinemaintains its neutral position
and how your shoulders staysteady as your legs move.
The quality of your movementtransforms when you bring
conscious awareness to yourbreath Instead of merely going
through the motions, you startto feel the intricate interplay
between different muscle groups.

(08:13):
You notice when you'recompensating or when you've
found true stability.
This enhanced proprioceptionyour body's ability to sense its
position in space comesdirectly from the mindful
connection between your breathand movement.
Research has shown that focusedbreathing actually changes our
brainwave patterns, bringing usinto a state of enhanced
learning and body awareness.

(08:34):
This is why many people reportfeeling more in tune with their
bodies after a Pilates session.
The combination of precisemovement and conscious breathing
creates neural pathways thatstrengthen the communication
between mind and body.
This improved mind-bodyconnection extends beyond your
Pilates practice.
As you develop greater breathawareness, you'll find yourself

(08:56):
naturally checking in with yourposture throughout the day,
noticing tension patterns inyour body and responding to
physical stress more effectively.
Your breath becomes a tool forself-regulation, helping you
maintain focus and bodyawareness even in challenging
situations.
When we're truly present withour breath during movement, we
create an environment where deep, lasting change can occur.

(09:18):
Each inhale becomes anopportunity to create space and
prepare, while each exhaleallows us to find deeper
connection and control.
This is the essence of mindfulmovement the perfect integration
of breath awareness andphysical expression.
Let's explore some practicalways you can incorporate mindful

(09:39):
breathing into your dailymovement practice, starting with
a simple exercise you can doright now.
Take a moment to sitcomfortably in your chair and
place one hand on your belly andone on your chest.
As you breathe naturally noticewhich hand moves more.
This awareness is your firststep toward more mindful
breathing.
Here's a foundational exerciseyou can practice at home the

(10:03):
seated breath wave.
Start by sitting tall,imagining your spine growing
longer.
With each breath, inhale deeplythrough your nose, feeling your
breath expand first into yourlower ribs, then middle and
finally upper chest.
As you exhale through pursedlips, feel that wave reverse

(10:24):
emptying from top to bottom.
Practice this for just fivebreaths whenever you need a
reset during your day.
For those looking to enhancetheir movement practice, try
incorporating this breathingpattern into simple activities.
When you're walking, experimentwith coordinating your breath
to your steps.
Try inhaling for three stepsand exhaling for three steps.

(10:45):
This rhythm not only enhancesyour walking workout, but also
trains your breath control formore challenging exercises.
Standing activities provideanother excellent opportunity
for breath practice.
While washing dishes orpreparing meals, notice if
you're holding your breath orbreathing shallowly.
Notice if you're holding yourbreath or breathing shallowly.

(11:07):
Instead, consciously initiateyour movements with an inhale
and exhale as you complete eachaction.
This simple coordination cantransform routine tasks into
opportunities for mindfulmovement.
Let's look at a more specificexercise application the
standing roll down.
Begin standing tall, inhale toprepare, then exhale as you
slowly roll down vertebra byvertebra.

(11:29):
Inhale at the bottom, feelingyour breath expand your back.
Exhale as you stack back up,imagining your breath helping to
lift you.
This exercise beautifullydemonstrates how breath can
support and enhance movementThroughout your day.
Look for opportunities to linkbreath with movement when
reaching for something overhead.
Inhale as you lift your armswhen lifting a heavy object.

(11:53):
Exhale during the effort whenclimbing stairs.
Establish a breathing rhythmthat supports your movement.
These small moments of breathawareness add up to create
lasting change in how you moveand feel.
Remember, the goal isn't toperfectly coordinate every
breath with every movement, butrather to develop a natural

(12:13):
awareness of your breathingpatterns.
Start with one daily activity,perhaps your morning stretch or
evening walk, and focus onbreathing mindfully during that
time.
As this becomes natural, youcan gradually expand this
awareness to other activitiesthroughout your day.
As we wrap up today'sexploration of breath in Pilates
and mindful movement, let'sremember the key principles

(12:35):
we've discussed.
Your breath isn't just abiological function.
It's a powerful tool that cantransform your movement practice
and daily life.
Through proper breathing, youcreate a foundation for better
core stability, enhancedmind-body connection and more
effective exercise.
The beauty of breath awarenesslies in its simplicity and

(12:57):
accessibility.
Whether you're an experiencedPilates practitioner or just
beginning your movement journey,conscious breathing is always
available to you as a tool forfocus, stability and presence.
Every breath is an opportunityto reconnect with your body and
enhance your movement quality asyou move forward.
From this episode, I encourageyou to experiment with your

(13:19):
breath during your next workoutor daily activities.
Start small, perhaps with thesimple seated breath wave we
discussed, and gradually buildyour awareness.
Remember, this isn't aboutperfection.
It's about progress andpresence.
Your breath is your constantcompanion in movement, so let it
guide you toward more mindful,effective and enjoyable exercise

(13:42):
experiences toward more mindful, effective and enjoyable
exercise experiences.
Thank you for joining me on thisepisode of the Kore Kast.
I hope you're feeling inspiredand empowered to take your
health and wellness journey tothe next level.
Remember, every small stepcounts and I'm here to support
you every step of the way.
If you enjoyed today's episode,I'd love for you to share it
with your friends and family,and if you're feeling generous,

(14:09):
consider donating at the linkprovided in the description.
Your support helps us to keepbringing you the core cast every
week, packed with valuableinsights and expert advice.
For more resources, tips andupdates, don't forget to visit
our website at www.
k ore-fit.
com and follow us on Instagramat kore fitnessitnessaz.
Join our community and let'scontinue this journey together.
Until next time, stay healthy,stay happy and keep striving for

(14:32):
your best self.
This is Kris Harris signing offfrom the Kore Kast and I'll see
you next week.