The Pilates Principles
The Power of Breathing in Pilates: More Than Just Inhale, Exhale
When most people think of Pilates, they imagine strong cores, precise movement, and various bits of scary looking equipment. But one of the most foundational and often overlooked principles of Pilates is breathing, and it’s far more powerful than you might think.
Whether you're a Pilates regular or brand new to the practice, understanding the role of breath can transform your practice, deepen your core activation, and help you feel more focused and connected during your session.
Why do we cue breath in Pilates?
In Pilates, breathing is a key technique that enhances your movement, supports your spine, and engages your deep core muscles. At first, all the breath cueing might feel like a lot (inhale here, exhale there… wait, what?), but don’t worry that’s totally normal. As you get more comfortable, start tuning into those cues when you can. Over time, it’ll click and breathing will feel like a natural and important part of your practice.
What Is 3D Breathing?
STOTT Pilates teaches a specific breathing technique called 3D breathing and focusses on expanding the rib cage in three directions during inhalation:
Laterally – out to the sides of the rib cage
Posteriorly – into the back of the rib cage
Anteriorly – slightly into the front of the rib cage
This technique avoids excessive chest lifting or belly expansion (losing the rib and hip connection) and instead encourages a balanced expansion of the rib cage. The focus is especially on lateral and posterior breathing, which allows for core activation while still taking full, calming breaths.
This technique helps ensure that your abdominal muscles can stay activated while you move, crucial for developing true core strength and control.
How to Practice 3D Breathing
Try this simple breathing technique:
Sit or lie down comfortably with a neutral spine.
Place your hands on the sides of your rib cage.
Inhale deeply through your nose, directing the breath into the sides and back of your ribs. You should feel your hands gently move outward.
Exhale through pursed lips, gently engaging your abdominals as your rib cage narrows.
Keep your shoulders relaxed, and avoid lifting your chest or tensing your neck.
Why is it important??
Unlike belly breathing or shallow chest breathing, 3D breathing allows your transversus abdominis stay engaged. This muscle is often described as a natural corset, wrapping around your midsection and stabilising your spine.
3D breathing also encourages full, efficient inhalation and exhalation, which helps:
Increase oxygen flow to muscles
Improve endurance
Reduce tension and fatigue
Improve connection to your body and movement
When you breathe into the back and sides of your rib cage rather than lifting your chest or pushing your belly out, you maintain better alignment throughout your ribcage, spine and pelvis. That means:
Less tension in your neck and shoulders
Improved posture
Safer and more effective movement patterns