Back to basics: lateral breath, core engagement; why, how and when!
How to breathe and engage your core in Pilates
Mastering the Foundation for Control, Strength, and Stability
If you’ve ever taken a Pilates class, you’ve probably heard cues like:
“Draw your belly in,”
“Lift your pelvic floor,”
“Breathe into your ribs.”
Whilst these are somewhat watered-down cues, they do help form the foundation of safe, effective, and intelligent movement in Pilates.
In this post, I’m breaking down how to breathe and engage your core the right way, and why this technique matters; for your spine, posture, and overall strength.
Why we breathe differently in Pilates
In Pilates, we use a technique called lateral breathing (or thoracic breathing). This means we breathe into the sides and back of the ribcage and not into the stomach (as in Yoga practice).
Why lateral breathing matters:
Keeps your abdominal muscles available for activation
Creates a stable centre for controlled movement
Reduces tension and supports the spine
Promotes better postural alignment
Let’s look at how to apply this in your practice, starting with your breath.
1. Lateral breathing: Expand into your Ribs
Lateral breathing allows the ribcage to move outward, while the belly stays gently drawn in, keeping your deep core available for engagement.
👉 Try this:
Place your hands on either side of your ribcage
Inhale through your nose: feel your ribs expand sideways into your hands
Exhale through pursed lips: like you’re blowing through a straw, feel the ribs narrow and your core subtly draw in
Cues to help:
“Breathe into the sides of your ribs like an accordion.”
“Inflate your ribcage wide, not your belly.”
“Send your breath into your back and sides.”
2. Pelvic floor activation: The gentle lift
The pelvic floor is a group of muscles at the base of your pelvis. It works like a sling, lifting and releasing in coordination with your breath.
When to engage:
Exhale: Gently lift the pelvic floor
Inhale: Release and let it relax - this part is just as important as the lift!
Cues for activation:
“Draw your sit bones gently together and lift.”
“Imagine you’re picking up a blueberry, don’t squash it.”
“Feel a gentle upward lift through your centre.”
Cues for release:
“Let your pelvic floor melt like warm butter.”
“Feel the sit bones widen and relax.”
“Let the floor of your pelvis gently drop down.”
📝 Note: You only need 20–30% effort. This is a subtle engagement, NOT a full squeeze.
3. Transverse abdominis (TA): Your deep core support
The transverse abdominis (TA) is the deepest layer of abdominal muscle. It wraps around your waist like a corset and helps stabilize the spine.
When to engage:
Exhale → Tighten through your TA
Inhale → Soften through your TA
Cues for TA activation:
“Zip up your lower belly like you're doing up tight jeans.”
“Wrap your waist inward like a belt tightening.”
“Slide your hip bones toward each other.”
Cues to avoid-bracing:
Don’t suck in or ‘grip’
Don’t use outward force or pressure
Keep the upper abs and chest relaxed
Maintain a gentle, sustainable connection
Putting it all together: Breath + core coordination
In Pilates, we coordinate breath with movement. Here’s how:
On the inhale:
Breathe wide into the ribs
Soften the pelvic floor and TA
On the exhale:
Lift the pelvic floor
Draw on the TA
Maintain a neutral spine and relaxed shoulders
Exhale with effort: Use your exhale during the hardest part of a movement (like lifting your legs or rolling up).
Why it matters
Mastering your breath and core activation:
✅ Supports your spine
✅ Improves posture
✅ Protects your pelvic floor
✅ Reduces lower back strain
✅ Enhances movement control and flow
Ready to take this further?
If you're curious about how this works in real-time — or want support learning to apply it , join me for a private session in the comfort of your own home! Let’s build your strength from the inside out, one breath at a time.
💬 Have questions about Pilates breathing or core activation?
Drop them in the comments below or message me anytime. I’m here to help!