Pilates Breath and Core Co-Contractions Explained

Did you know, in the Pilates method, that the Breathing technique is Principle #1? It is literally the most important part of your Pilates practice. A strong Pilates breath will help you create your Scoop-- our term for 'drawing up' the pelvic floor, and 'drawing in' the deep transverse abs. In Pilates, your Scoop should always remain constant, with abs and pelvic floor always engaged and scooped in. We are NOT filling the belly with air or doing diaphragmatic breaths, and we NEVER punch the belly out. We are scooping by breathing into the lower back lobes of the lungs, and keeping core stability with the constant scoop.

------------------------------------------------------------------------------------
Stott Pilates teaches the Breath Principle on literally the first page of the Stott Mat Handbook. It's sold on Amazon and I highly recommend it! I have been in love with this book since 2010 and have ordered several copies as they wear out every few years.



What is the Pilates breath?
The breath is the link between the mind and the body. It's your mind's voice-- communicating with your body-- telling the body what to do-- and receiving feedback. The breath sets the strength, rhythm, and control of your effort.


The breath is so many more things than this. But here is the difference between the Pilates breath and yoga or meditation:

Pilates developed his breathing technique to be a compliment to his therapeutic style of mat exercise. He needed stability of the spine to be a paramount focus-- which calls for a constant zone of co-contraction (ZOCC) of the abdominals, core and pelvic floor to stabilize the spine. A lot of us in Pilates call this co-contraction a "Scoop".

In yoga classes, you might be taught a diaphragmatic breath, which could also be called belly breathing. While this is a mindful, powerful, and ancient practice, it does not promote lower spine stability. Breathing this way while doing strenuous exercise actually promotes spine instability, because the fully expanding diaphragm ends up stretching the Internal obliques and Transverse abdominals-- the deep layers of core stabilizers. We need those muscles to contract and stay stable-- not getting stretched-- while we practice, especially in mat exercise and physical therapy. Pilates breath fills up the lower back lobes of the lungs, to their fullest. In this way we can scoop the core and pelvic floor and KEEP THEM SCOOPED for the entire workout!!


Steps to the Pilates breath (Stott technique)

1. Scoop (draw-in) the deep abs and pelvic floor. You should feel the effort from about 2 inches below your navel. Keep your scoop the entire time as you breathe.

2. Inhale thru the nose, exhale through softly pursed lips.

3. Mindfully send the breath to the lower back lobes of the lungs -- known as lateral ribcage breathing or intracostal breathing.


4. Breath can be stacatto, moderato, allegro, etc. Fuller or shallower, always fluid with the movements. Always bringing the stability and power from the pelvic floor, TVA, internal obliques, diaphragm.

5. Inhale as you extend the spine, exhale as you flex the spine. One breath cycle for one full repetition of the movement.

6. Inhale as you extend a limb(s) away from the spine, exhale as you bring limb(s) torward the spine.

These are Stott's breathing techniques, and mine as well. Hope you enjoy!!