Pilates Breathing: How-to, Benefits & Variations
pilates breathing is a breathing technique that activates the parasympathetic nervous system. Reduces anxiety, lowers cortisol, improves sleep quality. Practice 5-10 minutes daily.
Pilates Breathing: How-to, Benefits & Variations
The pilates breathing is a breathing exercise targeting multiple muscle groups. Directly calms the nervous system and improves stress resilience. Found in 4 workouts across the Wellls platform with 0 variations.
Pilates Sculpt 7 Days Challenge 1
Amelia Jane
How to Do Pilates Breathing
Find a comfortable position, either seated or lying on your back. Place one hand on your chest and one on your belly.
Inhale slowly through your nose for 4 counts, allowing your belly to rise while keeping your chest relatively still.
Exhale slowly through your mouth for 6 counts, feeling your belly fall.
Continue for 5-10 minutes, maintaining a steady rhythm.
Amelia Jane adds: "As you inhale, fill up your lungs, feel ribs expand against hands."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
diaphragmatic breathing activates the parasympathetic nervous system, reducing hot flash severity and anxiety. The pilates breathing directly supports this by targeting key muscle groups.
Coach's Tips
"If you were to able to tap your bellies, you'll feel that the muscles have contracted a bit." - Amelia Jane
Amelia Jane
"Exhale through pursed lips. You see that the ribs are knitting together." - Amelia Jane
Amelia Jane
"As you inhale, fill up your lungs, feel ribs expand against hands." - Amelia Jane
Amelia Jane
Why This Matters for You
diaphragmatic breathing activates the parasympathetic nervous system, reducing hot flash severity and anxiety. The pilates breathing activates the parasympathetic nervous system during a time when the body needs it most. Research supports this type of exercise for women during the menopausal transition.
Variations & Modifications
Benefits
Calms the nervous system on demand
The pilates breathing activates your parasympathetic nervous system, reducing cortisol and lowering heart rate within minutes.
Supports your body through hormonal changes
diaphragmatic breathing activates the parasympathetic nervous system, reducing hot flash severity and anxiety. The pilates breathing directly addresses this.
Requires minimal equipment
No equipment needed. You can do the pilates breathing at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Breathing too fast
Slow is the point. If you feel lightheaded, your pace is too aggressive. Let each exhale be longer than each inhale.
Chest breathing instead of belly breathing
Place a hand on your belly. It should rise on the inhale and fall on the exhale. If your shoulders lift, you're breathing into your chest.
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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