Breath is life.
Your breathing can help you in so many ways other than just keeping you alive. The proposed benefits range from enhanced relaxation and decreased stress to lowered blood pressure, improved focus, activation of specific muscles, better circulation and breathing, and even lowered risk for cardiovascular disease along with improving the efficacy of your workout.
More and more disciplines, both Eastern and Western, use breath in a profound way—yoga, tai chi, aikido, karate, capoeira, dance, swimming, weightlifting, Pilates and more. And generally these systems of training harness different effects of breath to enhance performance or foster health of the body, mind, and spirit.
Lateral (or intercostal) breathing is a special breathing technique which we use in Pilates that allows us to maintain a contraction of the abs throughout an exercise.
Joseph Pilates recognised that people generally breathe in a more shallow way, only bringing air into the top portion of the lungs. This constricts the flow of air, can increase stress, and lead to fatigue. We need to take full, deep breaths to oxygenate the blood fully.
Using the lateral breathing technique we breathe deeply all the way down the spine and into the pelvic area and emphasise expanding the breath into the back and sides of the ribcage.
When the abs are drawn in through lateral breathing, they help to protect the spine and act as a supportive corset for the whole trunk. This is in contrast to the type of breathing that emphasizes the lowering of the diaphragm during inhalation (often called diaphragmatic breathing), with the abdominal muscles relaxed so they are allowed to push outward, therefore not providing the support to the spine and thorax that lateral breathing offers.
Knowing how to breathe correctly while keeping the abs contracted gives us extra support throughout an exercise. As you practice lateral breathing, you will find that you are able to perform Pilates exercises with greater control and strength.
Benefits of lateral breathing
Helps to maintain the activation of the core muscles while performing the movements (protects the spine and leads to better performance)
Promotes mobility of the ribcage. Through lateral breathing, the ribcage will be used to its full movement potential; therefore we breathe better, move better through the spine, and allow the shoulder blades to function correctly.
Separating the ribs with each inhalation pulls every segment of the spine apart which reduces pressure on the discs and helps to develop the length and strength through our torso.
Breathing fully clarifies and calms the mind, and reduces stress.
Helps maintain focus and correct posture during your Pilates workout.
Helps to cleanse the body of toxins through the lymphatic system
Lateral breathing how to:-
Place your hands on the sides of your rib cage–left and right and while inhaling, be aware of how your rib cage expands east and west. On the exhale, concentrate on expelling their air from your lungs as if you are squeezing air from an accordion. Visualize the left and right sides of your rib cage gliding away from each other on the inhale and gliding back toward each other on the exhale.
And finally, if you choose to learn and practice Hypopressives with us, lateral breathing is the first lesson and technique to understand and learn!
