breathing techniques

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Mastering The Art Of Breathing: A Comprehensive Guide To Better Health

“Breathing is the first act of life, and the last… above all, learn how to breathe correctly.” – Joseph Pilates.

1. Let’s Talk About Breathing

Ready to take your health and wellness to the next level? Look no further than mastering the art of breathing through Pilates! As a Pilates teacher, I have seen firsthand the incredible impact that proper breathing techniques can have on overall health and well-being. Whether you’re a beginner or a seasoned pro on the reformer, incorporating focused breathing into your Pilates practice can enhance your strength, mobility, and mental clarity. Get ready to dive into this comprehensive guide to better health through the power of breathwork in Pilates!

2. Why Breathing Is Key To Better Health

Alright, so why is breathing so important for our health? Let’s break it down. When we focus on our breath during activities like Pilates, we’re not just inhaling and exhaling air – we’re actually fueling our bodies with oxygen and releasing toxins. For Joseph Pilates, shallow, unsupported breathing led to disease: “Lazy breathing converts the lungs, figuratively speaking, into a cemetery for the deposition of diseased, dying, and dead germs as well as supplying an ideal haven for the multiplication of other harmful germs.” Conversely, breathing well is all that’s needed for a mini detox session! Proper breathing can help reduce stress, improve focus, and boost energy levels. So, the next time you’re working out on that mat or reformer, remember to pay attention to your breath. It’s your secret weapon to unlocking a healthier and happier you!

3. The Benefits Of Breathing Techniques

Alright, so let’s dive into the juicy stuff – the benefits of breathing techniques! Get this: practicing different breathing techniques can help lower blood pressure, calm the mind, and even improve digestion (#restanddigest). It’s the best thing to heal your body, I kid you not. So, whether you’re tackling a tough workout or dealing with a stressful day, remember to take a moment and tap into the healing power of your breath. Trust me, your body and mind will thank you for it! 

So what are some ways to incorporate breathing techniques into your daily routine? The first place is to see if you hold your breath while reading your emails or text online, such as this very blog article. Are you breathing steadily, or waiting until the end of the paragraph to breathe? Don’t faint on me! The second place is often during a Pilates workout, which is counter to Joseph Pilates’s whole purpose in designing his method of exercise. Before we get into specifics, the bottom line is always to keep breathing. Your health depends on this. 

4. Tips And Tricks For Mastering The Art Of Breathing

When Joseph Pilates talks about “lazy breathing,” he’s referring to shallow sternum breathing. You’ve seen or done this kind of breathing when you sang in choir as a child: open your mouth, lift your sternum and shoulders on inhaling and do a short exhale. Repeat two more times. How does it feel? Dizzying, I bet. 

Alright, my fellow breathing enthusiasts, this style of breath is not going to cut it. It’s time to level up our breathing game! So, here are some cool tips and tricks for mastering the art of breathing like a pro. First of all, find a peaceful and quiet spot to practice your techniques – somewhere out in nature always helps, or even in your backyard under your favorite tree. Secondly, experiment with different techniques like deep belly breathing, 360 breath or box breathing and notice how your mind and body respond to each technique. 

Belly Breathing

This is a type of breath that draws air into the bottom of the lungs. It goes against the idea of a tight tummy, so allow the abs to relax. Lie down on your back and relax all parts of your body. After you have released tension from your neck, shoulders, arms, and legs, relax your torso muscles, especially around your waist. If you have a baby toy (Sophie the giraffe is great for this) or a bath toy, place that on your stomach. In a pinch, you can use a shower pouf or folded hand towel. Be sure to stay relaxed, then inhale through your nose. Allow your lungs to fill and ribcage to open, causing the object on your stomach to rise up. Slowly exhale, letting Sophie or folded hand towel to descend. Don’t worry about tensing your abs. We’re not imitating Arnold and his vacuum abs. Repeat the inhale and exhale process until you feel very relaxed and almost sleepy. If done correctly, you might even fall asleep (true story). In the beginning stages, if you are a habitual mouth breather, don’t worry about how you exhale. You can start by exhaling through the mouth, then slowly work your way towards doing this through your nose.

360 Breath

The 360 breath involves filling the lungs so you feel your ribs fill up and open in all directions. The hardest place to open up is the back, for so many reasons, not the least of which is chronically working in poor posture. The other reason is lack of movement through the spine. Your guy Pilates has a thought or two about that. But first, like the man said, “learn to breathe correctly.” 

Sit or stand with your back against the back of a chair or a wall. The breath is deliberate, like the belly breath you practiced above. Take a deep and slow breath in through your nose. If your sternum and shoulders rise, you can place your hands on your collarbones to keep that part of your body still. Imagine that you have a balloon inside your ribcage and you are inflating it as you inhale. Concentrate on your back ribs, so they open too. You might have to relax your abs for this one too. Are your ribs opening to your sides? Good. Are you feeling the same opening sensation between your back ribs? Good. If not, keep visualizing the balloon inflating, especially into your back ribs. 

When I took voice lessons from my high school choir teacher, he had me wrap a belt around my lowest ribs and take the opposite ends in each hand. As I breathed in, the idea was to feel the ribs expand front, sides and back into the belt wrapped around me. If you are about to sing, stay in the “inhale” position. If you are doing Pilates, your instructor or teacher might ask you to exhale and really get all the air out of your lungs.

While doing this exercise, I would highly recommend that you breathe the way you do during Chest Expansion! Breathe in, fill the lungs, work your back muscles, and keep your expansive inhale position, then slowly exhale with control. Too often, I see people push air out too quickly, and I see the whole breathing apparatus (ribs, diaphragm, torso muscles) collapse for a split second, then everything snaps back into place with a sharp inhale.

No, no, no. I see what Joseph Pilates meant about Chest Expansion. That is none other than a form of box breathing. You see a similar breathing technique in Backstroke on the reformer or Breathing on the Cadillac during the traditional ending. A deep inhale is then held and released in tandem with controlled movement. I know, we say not to hold your breath and keep breathing, but one thing is deficit (not breathing where you should) and another thing is technique (timing the inhale and exhale deliberately). This is deeply calming, yet strengthens your breathing apparatus. Additionally, deep breathing is healing for injuries to the ribs, pelvic floor dysfunction, back pain, a pulled psoas and anxiety. Become one with your lungs through these restorative breathing techniques!

Don’t forget to stay consistent with your practice to reap the marvelous benefits of breathing technique. So, find your hideaway away from the noise of work, home and technology, and breathe your way to better health, one breath at a time. Stay tuned for more great tips about breathing!

5. Incorporating Breathing into Your Daily Routine

Alrighty, time to dive into how we can sneak some breathing magic into our daily grind. Let’s start by setting reminders or alarms on our phones to take a breather every hour – trust me, it’s a game-changer! Remember to add a soothing ringtone to those alarms, lol. How about adding some deep breathing sessions to your morning routine or practicing mindful breathing while sipping on your coffee or tea? A deep breath as you sit down at the table will calm your digestive system before you eat. And hey, why not practice 360 breathing during that work meeting or while stuck behind the delivery truck in traffic? By seamlessly integrating breathing exercises into our daily routine, we can boost our mood, focus, and overall well-being. So, let’s make breathing a part of our daily hustle and bustle. You got this! #BreatheEasyHustleHard

6. Let’s Breathe Better Together!

Ok, ngl, I’ve been practicing the techniques as I described them to you here. I hope you have been too! But the best thing would be to practice them away from the distractions of screen devices or the necessity of having to keep up with notifications. So let’s take this awesome information to a new level – how about experiencing breathing techniques with friends and family? Spread the breathing bliss! Try these techniques with your writing group colleagues or study buddies. You can teach your littles (or they might surprise you and tell you they already knew all about box breathing)! Tag a buddy in some deep-breathing action or sign up for classes with Explore Pilates, so you can breathe calmly with other mindfulness and wellness buffs. Let’s spread the love and benefits of better breathing together. Remember to send this blog post to your friends. After all, sharing is caring, right? Keep calm and breathe on, squad! ✨ #BreathingBuddies

7. Take a Deep Breath and Start Improving Your Health Today!

Hey y’all! Ready to level up your health game? It’s time to ditch the stress and embrace the peace that comes with mindful breathing. Over time, you will find that many things change for the better when you practice proper breathing technique. But don’t expect overnight changes. Remember, Rome wasn’t built in a day, so take it slow and steady. Find your happy routine, whether it’s with a quick breathing exercise during your lunch break or a longer session before bed. The key is consistency – so keep at it, even on those busy days. Your body and mind will thank you for this little act of self-love. So here’s to a healthier, happier you! Let’s crush those health goals together! ✨ #HealthIsWealth

Ready to kickstart your Pilates journey but not sure where to begin? Explore Pilates can help you find the best fit for you!

Join us at Explore Pilates in Bloomington, Indiana. Our classes and lessons will get you breathing and moving in under an hour. Use Pilates to get stronger, improve your posture and feel good, no matter your level of experience. In addition to regularly scheduled mat and equipment classes at our studio, you can take online series and also schedule a lesson with an expert Pilates teacher who will guide you every step of the way, ensuring you get a great (and intense) workout.

Ready for a change? Schedule your free consultation call today and experience Pilates joy firsthand!

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