Your physical and emotional health can be significantly impacted by the way you breathe in the field of fitness and holistic well-being. The STOTT PILATES® Breathing Technique, based on Joseph Pilates’s principals, stresses controlled, conscious breathing to improve the efficacy of your Pilates routine. Let’s examine this method and discover how to apply it to your routine for a stronger mind-body connection and better outcomes.

Understanding the STOTT PILATES® Breathing Technique

The STOTT PILATES® approach places a strong emphasis on breathing as a key exercise technique. This method emphasizes lateral thoracic (rib cage) breathing, which entails opening the ribs outward and to the sides when you inhale to produce a 3D breath pattern. During workouts, this breathing technique improves spinal stability, core stability, and general body awareness.

Steps to Incorporate the Technique

Mindful Awareness. Take a moment to center yourself before starting your Pilates session. Sit or stand comfortably and pay attention to your breathing. For a few breath cycles, breathe normally while observing how your body changes with each inhalation and exhalation.

Inhale and Expand. During your inhalation, pay attention to stretching your ribcage outward and to the sides. Think of your ribcage as being filled from the front, sides, and rear by your breath. Your core muscles are activated and your spine is supported by this 3D breath pattern.

Exhale and Engage. Exhale while maintaining the expansion of your ribcage, and then softly contract your abdominal muscles. Think about stabilizing and supporting yourself by pulling your navel nearer your spine.

Sync with Movement. Synchronize your breath with your movements as you perform your Pilates exercises. Exhale while you work hard or carry out the exercise after inhaling to get ready. The act of breathing encourages the use of your core and stability.

Focus on Control. Throughout each exercise, emphasize maintaining control over your breathing. Aim for a smooth, steady rhythm that supports your motions rather than shallow or forced breathing.

How to Use the STOTT PILATES® Breathing Technique

Benefits of the STOTT PILATES® Breathing Technique

Enhanced Core Engagement. Lateral thoracic breathing engages the deep abdominal muscles, improving core stability and engagement during activity.

Improved Mind-Body Connection. Concentrating on your breath fosters a stronger connection between your body and mind, improving your awareness of movement patterns and muscle activation.

Spinal Alignment. The controlled breathing pattern aids in the spine’s correct alignment, lowering the possibility of strain or damage while exercising.

Oxygenation. Increased oxygen intake from mindful breathing boosts energy levels and fosters a sense of vibrancy throughout your practice.

Stress Reduction. Paying attention to your breathing stimulates the parasympathetic nervous system, resulting in a relaxed state and lowering of stress.

Incorporating the Technique into Your Practice

Start Simple. Add the STOTT PILATES® Breathing Technique to simple exercises to start. When performing exercises like pelvic tilts, chest lifts, and leg circles, pay attention to your breathing.

Mindful Matwork. Apply the method to increasingly challenging mat exercises as you advance, such as the Hundred, Roll Up, and Plank variations.

Equipment Exercises. Extend the method to movements performed on Pilates apparatus like the Cadillac and Reformer. Your stability and control on these dynamic platforms are improved by the breath.

A fundamental component of the Pilates method that can greatly enhance your experience is the STOTT PILATES® Breathing Technique. You may activate the power of your core, align your spine, and create a strong connection between your body and mind by concentrating on attentive, 3D breathing. As you advance in your Pilates practice, keep in mind that every breath has the power to alter both your physical practice and your general sense of wellbeing.


Read more: The Importance of Breathing in Pilates


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