The right breathing is a key in Pilates – it connects movement with stability. When you use the breathing technique consciously, you activate your “powerhouse” (pelvic floor, deep abdominal muscle, diaphragm and spinal extensors) more effectively. The result: better posture, more control and a pleasant sense of your body in everyday life.
1) Understanding the powerhouse
The powerhouse is more than “bracing the belly”. It is the interplay of:
- Pelvic floor (deep stability)
- Transversus abdominis (deep abdominal muscle)
- Diaphragm (breathing muscle)
- Multifidi (deep back muscles)
When these structures cooperate, stability arises “from the inside out”.
2) Pilates breathing explained briefly
In Pilates we often work with lateral rib-cage breathing (“lateral breathing”):
- Inhale: the ribcage widens to the sides – the shoulders stay relaxed.
- Exhale: the ribs “close”, the navel draws gently in/up – the pelvic floor activates automatically.
Tip: Imagine you are “drawing” your navel towards your spine and the pelvic floor lifts gently upwards like a lift.
3) Mini-flow: activate breath + core (2–3 minutes)
- Upright stance, feet hip-width, hands on the ribcage.
- 4× breathe in and out laterally, with awareness.
- On the exhale: navel gently in/up, lift the pelvic floor.
- Transition into a light squat: inhale as you bend – exhale as you extend and keep the core active.
- 8–10 repetitions in a calm breathing rhythm.
4) Common mistakes – and what to do instead
- “Brace the belly hard”: try “gather gently” instead of tensing at a maximum.
- Shrugging the shoulders: long neck, lift the breastbone slightly.
- Holding your breath: breathe in a flowing way – especially exhale in the “effort phase”.
5) For everyday life
- When lifting shopping bags: exhale + activate the core.
- When standing up: roll to the side, exhale, switch the powerhouse on.
- When carrying: load close to the body, keep breathing calm.
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If you practise these principles regularly, your posture, stability and body awareness will improve noticeably – not only in training, but above all in everyday life.
Enjoy practising!
PS: Want to apply this in practice? Take a look at our classes in Hilden, Solingen, Langenfeld and Düsseldorf.
