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Breathing Exercises for Pilates

Pilates is built on breath: a lateral rib breath that keeps the deep core engaged while the limbs move. Learning to breathe into the back and sides of the ribs, rather than the belly or upper chest, is often the hardest part for beginners.

How to use them

Three-Part Breath teaches you to feel each part of the breath separately, and Equal Breathing builds a steady, even rhythm. Ujjayi gives you an audible breath to pace movements in class. Finish with the Calming Breath to settle down afterwards.

New to this? Start with Equal Breathing: Simple and balancing. Match your inhale and exhale length.

Every day: build the base

Train daily, away from the action.

• Equal Breathing — Simple and balancing. Match your inhale and exhale length.
• Three-Part Breath (Dirga) — Fill belly, ribs, then chest. The classic full yogic breath.

In training

Breath mechanics while you move.

• Ujjayi (Ocean Breath) — Soft throat constriction creates an oceanic sound.

Recovery

Bring the system back down.

• Calming Breath — Extended exhale activates the parasympathetic nervous system.

Get the app

dubchi is free in the browser at dubchi.com (it installs as an app and works offline) and on Android, on Google Play. No account is needed to practise.

Other sports

Breathing Exercises for Yoga · Breathing Exercises for Running · Breathing Exercises for Trail Running · Breathing Exercises for Cycling · Breathing Exercises for Swimming · Breathing Exercises for Triathlon · Breathing Exercises for Rowing · Breathing Exercises for Freediving · all sports

General information about breathing practices, not medical or coaching advice.