There are so many things to remember when you start Pilates. I still cannot remember it all. I try to remind myself of one thing only: the more I can implement the techniques of Pilates, the better and quicker the results. This I have seen from experience. We will just focus on the breathing in this issue.

How hard can it be to breath, you’re wondering. Depending on how you want to breathe and how do breath it can be difficult. There are different types of breathing, Costal or Chest breathing, Abdominal or Diaphragmatic breathing, Clavicular breathing and 3-dimensional breathing used in Pilates.

Costal or Chest breathing is characterized by and upward and outward movement of the ribcage during inhalation. This type of breathing is only beneficial during vigorous activity. During periods of rest it takes more energy to breathe this way as it requires energy to life the ribcage up and out. With chest breathing the breath is likely to be shallow, jerky and unsteady, resulting in unsteadiness of the mind and emotions. All efforts to relax the body, nerves and mind will be ineffective.

Diaphragmatic breathing is characterized by the diaphragm contracting and pushing downwards, causing the abdominal muscles to relax and rise. This allows the lungs to expand, creating a partial vacuum, allowing air to be drawn in. When we breathe out the diaphragm relaxes, the abdominal muscle contracts and expels air containing carbon dioxide. It promotes a natural, even movement of breath which both strengthens the nervous system and relaxes the body. It is the most efficient method of breathing, using minimum effort for maximum oxygen.

Clavicular breathing is only significant when maximum air is needed. The two clavicles or collar bones rise up at the end of a maximum inhalation. This type of breathing can be commonly seen in people with asthma or chronic bronchitis.

Diaphragmatic breathing while the best of the three mentioned is not always the best when exercises. As the abdominal muscles relax during diaphragmatic breathing the back muscles no longer remain engaged resulting in no lower back support when exercising. To overcome this we use what is called 3-dimensional breathing or the breathing method used in Pilates. With this method of breathing the rib cage expands not only up and out but also out to the sides, laterally, and posteriorly. The abdominals remain engaged throughout thus helping keep the back muscles engaged and the spine in neutral and supported. Since the rib cage is now expanding laterally and posteriorly the lungs’ capacity is being maximized. As a result the benefits of diaphragmatic breathing are present as well as a supported spine allowing for pain free exercise.