Maggie Schlegel
Last updated February 23, 2026

Breathing for Pilates: How to Breathe During Your Pilates Class and Why It Changes Everything

Fitness enthusiast and couch potatoes unite… in the one thing we all do: breathe. Yet somehow, in Pilates, it can feel weirdly hard.

Breathing for Pilates should be simple. So, why does it feel like it takes… brain power?

Most people don’t struggle in Pilates because they’re “not strong enough.” They struggle because they hold their breath, tense their shoulders, or breathe in a way that disconnects them from their core.

At Sultivate, a Pilates studio in Sedona, we know this is trainable – and we cue breath for a reason… it’s a quick path to better results.

In this article, you’ll learn:
How to breathe in Pilates for better core support and control

When to inhale and exhale during Pilates (without overthinking it

Simple breathing for stress relief, you can use outside the studio

Let’s break down Pilates breathing in a way that’s easy, practical, and actually impactful in everyday life.

Why Breathing for Pilates Matters for More Than You Think

“Don’t forget to breathe…”

We’ve all been there – in the middle of an exercise when the cue comes, and we suddenly realize we’ve been holding our breath for way too long.

But breathing is one of the easiest things you can change in your Pilates class to get better results.

Because breathing for Pilates isn’t just about getting oxygen.

It affects:

1. Your core connection

When you exhale well, your deep core muscles tend to “switch on” more naturally. That’s why a move can feel way harder when you’re holding your breath – you lose support and start compensating with your neck, shoulders, or lower back.

2. Your control (aka: the Pilates feeling everyone wants)

If you’ve ever felt like you’re flopping through a movement instead of flowing… breath is usually the missing piece. Pilates breathing helps you pace the movement and stay connected instead of rushing.

3. Your tension levels

A lot of people carry stress in their shoulders, jaw, and upper back without realizing it. When you focus on breathing during Pilates, those areas often soften – and suddenly the whole class feels more doable.

4) Your endurance

Holding your breath makes everything feel harder faster. Breathing consistently helps you stay steady, especially in the harder parts of class.

So if Pilates has ever made you think, “Why is this so hard when it looks so calm?”… there’s a good chance breathwork is one of the keys.

But what is Pilates breathing – and how is it different than your every day breathing?

Pilates Breathing vs “Regular” Breathing

Most of us breathe pretty automatically all day long.

It’s often:

shallow
up in the chest
and happening in the background while we multitask

Pilates breathing is different for a purpose.

“Regular breathing” isn’t wrong… the difference is, Pilates uses breath as a tool to improve alignment, core support, and control. In fact, breath is so important – it’s one of the 6 core principles of Pilates.

What Pilates breathing is

In Pilates, you’re often encouraged to expand your ribcage as you breathe – out to the sides and into the back.

This is sometimes called lateral breathing.

Instead of only breathing into your belly, you’re learning to create space through your ribs while keeping your center supported.

“Breathing is the first act of life and the last. Our very life depends on it.”

– Joseph Pilates (the founder of Pilates)

Why Pilates teaches breathing this way

When your ribs expand and your breath stays steady:

your spine has more support
your shoulders relax (no creeping up)
your core engages without you “sucking in”
and your movements feel smoother and more controlled

The big misconception

A lot of people hear “engage your core” and accidentally do this:

hold their breath
grip their abs
tighten their jaw
shrug their shoulders up

Pilates breathing helps you do the opposite.

It teaches you how to stay connected and strong… while still breathing like a human.

Next, let’s get practical: how to breathe in Pilates so it actually feels natural.

How to Breathe in Pilates, Naturally

Ever felt like Pilates breathing is a little… confusing? Hearing the cue just brings more stress and rapid breathing to try and follow instructions.

The goal isn’t to “overthink it”, though – it’s to give your body a simple pattern to follow.

Step 1: Breathe into your ribcage (not just your belly)

Try this: place your hands on the sides of your ribs.

When you inhale, aim to feel your ribs expand gently outward (and even slightly into your back).

The goal: to widen them.

That’s the foundation of most Pilates breathing techniques — especially in Reformer classes where you want core support without losing mobility.

Step 2: Use the exhale to reel your core “turn on”

In Pilates, the exhale is often where the magic happens.

As you exhale, imagine your waist gently narrowing – like a soft corset wrapping in. This isn’t a “suck in and hold” situation.

It’s more like:
Exhale → feel support → keep moving

That’s how to breathe during Pilates without gripping your abs or tensing your neck.

Step 3: Keep your shoulders quiet

If your shoulders lift every time you inhale, your breath will feel stressful instead of supportive.

A simple fix: think wide ribs & heavy shoulders.

Your breath expands around your ribs… while your shoulders stay relaxed.

Step 4: If you get lost, just exhale first

Sometimes the timing gets weird, the movement gets spicy, and suddenly you’re like… “Wait, I haven’t taken a breath in a minute…”

When that happens, just exhale.

A slow exhale helps your body reconnect to core support and rhythm quickly – and gets you back into the flow.

The support you feel when you exhale is a big reason for creating a breathing pattern… it’s not just random. Let’s talk about the simple rule to easily remember when to inhale and when to exhale.

When to Inhale and Exhale in Pilates

There’s a simple breathing rule you can lean on 90% of the time.

Pilates Breathwork:

Inhale to prepare.
Exhale on effort.

That’s it.

It works because the exhale usually helps you feel more connected, supported, and stable – especially through your core.

What “Exhale on Effort” looks like in real life

In Pilates, the “effort” part is usually the most challenging part of the movement. For example:

when you’re lifting
when you’re pressing something away
when you’re curling up
when you’re returning with control
when you’re trying not to shake

This is true not only for Pilates… but also for when to inhale and exhale during exercise in general. Exhaling during effort helps prevent breath-holding, reduces tension, and improves control.

There are some exceptions

Sometimes Pilates instructors cue breathing differently depending on the intention of the movement – especially if the goal is expansion, length, or mobility.

So if your instructor cues something that feels “backwards”… don’t worry. It’s not you. It’s just a different focus.

If you forget everything else…

Exhale first.

It’ll reconnect you to your center and get you back into rhythm.

And the bonus… Pilates breathwork can also feel like breathing for stress relief – leading to that “feel good” exercise high after class.

Breathing for Stress: Why Pilates Often Feels Like a Reset

One of the sneakiest benefits of Pilates breathwork is that it doesn’t just help you move better…

It can also help you feel better.¹

Because when you slow your breathing down – and make your exhales longer and more intentional – your body gets the signal that it’s safe to come out of “flight mode”.²

That’s why so many people leave class feeling:

calmer
clearer
less tense in their shoulders and jaw
and weirdly proud of themselves (even if the class was hard)

What’s actually happening

When life is stressful, most people breathe shallowly and quickly – up in the chest.

Pilates breathing gently pulls you out of that pattern by:

widening your ribcage
slowing your breath rate
and encouraging longer exhales

Those longer exhales: are often the fastest way to interrupt a stress spiral.

A simple breathing exercise for stress relief (Pilates-inspired)

You can do this anywhere – at your desk, in your car, or right before bed:

1. Inhale through your nose for 4 seconds:
Feel your ribs expand outward.
2. Exhale slowly for 6–8 seconds:
Let your shoulders soften, your jaw unclench, and your belly relax.
3. Repeat for 4–6 rounds:
That’s it. No drama.

This is the same kind of breathing for stress relief you practice in Pilates class – it just becomes easier to access over time.

Sure, sure, sounds easy on paper, but there are plenty of common Pilates breathing mistakes we see at Sultivate…

Common Pilates Breathing Mistakes (and Easy Fixes)

If Pilates breathing feels harder than it “should”… it’s because you’re human.

Here are the most common things we see (and how to fix them):

Mistake #1: Holding your breath during the hard part

This one is so common – especially during core work or anything that feels spicy.
Easy fix: If you catch yourself holding your breath, don’t force a huge inhale. Just exhale first. Long exhale → instant reset.

Mistake #2: Shrugging your shoulders when you inhale

If your shoulders lift, your breath becomes more stressful than supportive.
Easy fix: Think: wide ribs + heavy shoulders. Your ribs expand… your shoulders stay relaxed.

Mistake #3: “Sucking in” instead of supporting

A lot of people hear “engage your core” and immediately grip like they’re trying to squeeze into tight jeans.
Easy fix: Aim for a gentle corset feeling on the exhale – supportive, rather than rigid. You should still be able to breathe.

Mistake #4: Overthinking the timing

Sometimes the breath cues come fast… and your brain is like, “Wait, what are we doing?!”
Easy fix: Stick to the Pilates breathwork rule: inhale to prepare, exhale on effort. And, if your instructor cues something different, follow them – but don’t stress if it’s not perfect.

Mistake #5: Breathing too shallow (or too fast)

This usually shows up when you’re anxious, tense, or trying really hard.
Easy fix: Slow the exhale down by just 1–2 seconds while you reset. Staying stress free, enjoying the class, and feeling the benefits of the exercise matters more than staying “on tempo”.

So, where do you go from here?

Breathing for Pilates Isn’t About Getting It Perfect:

When you learn how to breathe in Pilates (and when to inhale and exhale during Pilates), everything changes: more core support, more control, and way less tension.

And the bonus? Pilates breathwork often doubles as breathing for stress relief, so you leave class feeling stronger and calmer.

Ready to feel it for yourself? Book a class at Sultivate and we’ll cue you through it in real time.

Resources:

¹ Breathing benefits – Everyday Health
² Deep breathing – Alina Health