We often talk about maximally expanding the chest when we inhale to release tensions and improve posture (you can’t breathe in a slouched posture). But have you ever wondered about the role of the exhalation?
During exhalation, two things happen:
1. When you exhale, your lungs rid your body of carbon dioxide and remove waste products from your system. Remember science class, we breathe oxygen and exhale carbon dioxide? We don’t think about this action much because it’s like walking; it’s automatic. But when you do Pilates, this exaggerated and conscious breathing allows your whole body and mind to cleanse better, leaving you refreshed and alert.
2. The abdominal muscles, especially the deepest layer, the transversus abdominis (which looks like a belt hence the name corset), and the obliques muscles, work hard in contraction to help the lungs push the air out (psst, this is excellent for toning abs).
2. The abdominal muscles, especially the deepest layer, the transversus abdominis (which looks like a belt hence the name corset), and the obliques muscles, work hard in contraction to help the lungs push the air out (psst, this is excellent for toning abs).
The challenging repetitions in The Hundreds (one of the Pilates exercises) combined with the robust exhalations effectively activate the abdominal muscles to support the lumbar spine. Then the rest follows, flexing, bending, rotating, and extending, all happening at the abdominal wall. The activation of your abdominal muscles supports your body in every position. Sounds magical, doesn’t it. So simple, yet so many of us rush through it or forget to breathe.
Practicing is KEY; do it now wherever you are; Inhale, expand your ribs as big as possible. And when you exhale, visualize your abdominal area as a big belt or a corset around your waist, squeezing and tightening hard.
What’s in today’s video?
- We begin with the exhalation practice, using my favorite tool (magic circle)
- Are you still struggling with Teaser pilates? Today’s cue might help.
- How to twist the spine in my now favorite exercise (the single circle)
Past breathing article :
Giana: Staying injury-free with Pilates and breathing
