Reformer Pilates: 5 Breathing Techniques For Beginners
Using a reformer machine for the first time can be challenging to grasp. To help you navigate the physical aspects, it's essential to familiarise yourself with the associated breathing techniques. Join us as we explore five breathing techniques that beginners should consider when attending Pilates reformer classes.
Breathing Techniques For Pilates Reformer Beginner Workout
Reformer Pilates has gained significant popularity as a comprehensive full-body workout regimen. Its appeal lies in its adaptability and versatility. Nevertheless, it's crucial for beginners to acquaint themselves with the fundamentals of Pilates before embarking on classes. Here, we'll delve into the five most frequently employed breathing techniques and the advantages they offer:
Diaphragmatic Breathing
This technique, also referred to as Abdominal or Belly breathing, involves utilising the diaphragm to expand the belly during deep inhalations. Once mastered, this method can be incorporated into various exercises, even everyday activities like walking downstairs at home. It proves to be one of the most accessible options for beginners in Pilates reformer classes, thanks to its numerous advantages. Here are some of the benefits:
It enhances respiratory excursion, making more efficient gas exchange during inhalation and exhalation.
It aids in the easy flow of blood through the extremities and increases cardiovascular endurance during strenuous exercises.
It increases glucose levels, which results in fast metabolism.
It contributes to the stimulation of the liver and pancreas, resulting in an increase in glucagon and insulin synthesis.
Thoracic Breathing
Another valuable breathing technique for beginners in Pilates reformer classes is thoracic breathing, also known as the Costal Method. This technique is often employed to maintain core tension and a stable position during exercises. Proper guidance is essential when adopting this method. Here are some key principles to follow in a Pilates breathing guide:
It is more effective in building strength as it employs all muscles in your body during exhalation.
It is also the best option for a reformer Pilates workout involving extension and spine flexion.
It also aids in a clear chest and improves lung functionality.
It supports upper body strength and better posture.
Clavicular Breathing
Clavicular breathing is the best technique for a beginner during Hot Mat Pilates and Pilates reformer classes. It involves a workout that exercises the shoulder, chest, and upper back. Sessions like Roll Up, Pivot Squat, Double Side Reach, and Shoulder Pull should be accompanied by this technique. The benefits are:
It uses all the muscles in the body and is good for muscle tone and similar fitness goals.
It enhances inhalation and intake of oxygen.
It makes shoulder blocks easier and can strengthen breathing abilities during discomfort.
Segmental Breathing
As a beginner, it's important to grasp this breathing technique. It entails targeting specific torso areas for breathing during the Pilates Reformer beginner workout. In this method, you have the option to utilize either the upper chest or the lower rib cage for breathing while ensuring stability in other regions of your body. The benefits are:
Helps with the ability to isolate some muscles during workouts and aids body awareness.
Helps with body-mind concentration, which is a high-level exercise.
Improves control, coordination, and muscle activation.
Pursed-Lip Breathing
This breathing technique uses the nose for inhalation and a pursed lip for exhalation. It is usually used when there is a need to control breathing or slow down exhalation during Prenatal Pilates and other mild exercises. Some of its benefits are:
It helps to release tension and maintaining control.
It promotes stability and relaxation during a Pilates reformer exercise.
It is also used for building endurance in long-duration exercises.
Conclusion
As a beginner engaging in Pilates Reformer classes, familiarising yourself with the best breathing technique is important. This allows you to adapt to each exercise phase and adopt the most appropriate breathing style. Each technique and its associated benefits are reviewed above.