5 Basic Principles of STOTT Pilates, Part 1: BREATHING

One of the ways to keep ourselves physically active is by working out. Before going into doing hundreds of sit-up, lifting 50kg of weight, or even brisk-walking for an hour, my question is, "do you breathe properly?"

Yes, the fact is, breathing is very crucial during exercise. Or I should say it is important in our day to day living.

Proper breathing allows you to get sufficient oxygen for exercises without creating unnecessary tension which may reduce the effectiveness of the exercises.

Tips for efficient breathing during exercise:

1. Inhalation

We want to avoid apical breathing which is a shallow breathing pattern involving chest only. Apart from not getting sufficient oxygen for the muscles, it will also create muscle tension around the neck and shoulders area which will eventually affect the workout efficiency.

STOTT Pilates suggested a 3-dimensional (3D) breathing pattern which involves the expansion of the rib cage to the sides and back (and to a lesser extent, the front) during inhalation. (http://www.merrithew.com/stott-pilates/warmup/en/principles/breathing)

The reason of such breathing pattern is that we want to fill the lungs (lies within the rib cage) with oxygen down to its deepest area so that the oxygen can be carried out efficiently through the capillaries (blood vessels) to the muscles that are working hard. Moreover, you will feel fresh and energetic with 3-D breathing.

Lungs and rib cage movement during breathing

2. Exhalation

As for exhalation, STOTT Pilates suggested a pursed-lips breathing. You will just have to make yours lips into O-shape and blow the air out as if you are blowing off the candle.

Pursed lips

This breathing pattern helps to engage your deep core muscles, namely, deep pelvic floor muscles, transversus abdominis, obliques and multifidus. It is just like the corset tightening around your spine to protect it from injury during exercise.

Core muscles

Core muscles

Nevertheless, it is not so easy to change your habit of breathing during exercise that you have been practising for years. Thus, do take some time, sit down and digest this article. I hope you will find it beneficial and learn the right way of breathing when your workout so that you may enjoy the maximum benefits of the exercises with minimal injury. Cheers!