Tempo, breath, and movement.
Since the start of the new year, I have been embracing the idea of slowing things down. In Pilates, we often play with the notion of tempo during movement and though we can also speed up, I have really enjoyed slow, controlled movements lately.
I have been using tempo as a means of bringing a bit of meditation to my practice, where I can focus my mind on movement in the present moment, as opposed to the million things I need to do after the class ends.
But what goes hand-in-hand with a slower tempo? Breath.
When people begin a Pilates practice, they often become overly preoccupied with breath - when to breathe, how to breathe. I often encourage people to just move and the inhalation/exhalation will naturally follow. Otherwise, they are distracted with the mechanics of the breath and not focused on the movement itself.
However, once students have fallen into a nice groove, I like to use inhalations and exhalations to facilitate an ease of movement or to tap into the function of specific muscles.
For example, if I am looking to strengthen or find more ease/connection into the Serratus Anterior muscle, which is an accessory breathing muscle, I would want to inhale during the Cat portion of Cat/Cow, as I push the ground away from me. This may feel antithetical to your usual breathing pattern, but switching things up to challenge the brain is always a good thing.
When you’re taking your next class, play with the idea of incorporating conscious breath control into your movements. Try the following:
Use one to two reps to fully grasp the physical components of the exercise.
Once you are comfortable with the movement, experiment with inhalation and exhalation during the movement. An easy rule of thumb to start with is to inhale in starting position and to exhale during the motion.
When the above becomes second nature, switch things up to challenge yourself!
Experiment with inhaling/exhaling through your nose or mouth; inhaling through your nose, exhaling through your mouth - there are many different ways to breathe, some purported by traditional Classical Pilates, some not, but try them all!
You’ll soon start to realize what feels most comfortable for your body.
By connecting to the physical exercise first, then layering on conscious breath, you’ll begin to add a different dimension to your Pilates practice. Use this as a way to bring yourself back to the present moment.
The little time you carve out of the day for yourself is limited - I promise that your to-do list will still be there at the end of the class. Let’s try to slow down, breathe and be here now.
Your Space. Your Community. Your Studio.
