Breath as the Invisible Foundation of Movement
What I Couldn’t See… and What I Wasn’t Breathing
When I started Pilates in Los Angeles, I thought the work would mainly focus on my muscles. I wanted to strengthen my back, regain stability after my back-to-back pregnancies, and understand why my body felt so fragile at times. What I hadn’t anticipated at all, however, was that the real change would begin with my breathing. I wasn’t breathing.
Or rather, I was breathing poorly. Very poorly.
People would often tell me, “Just breathe… you’re holding your breath.” I wasn’t aware of it. I’d hold my breath during exertion, while concentrating, and sometimes even in mundane everyday situations. This constant breath-holding created a pervasive tension that I carried without realizing it.
Looking back, I realize that this misuse of my breathing went far beyond the realm of exercise. I spoke by straining my vocal cords, maintaining excessive pressure. This chronic tension eventually caused small nodules to form on my vocal cords. My body was sending me clear signals, but I didn’t yet know how to interpret them. Pilates forced me to become aware of what I had been doing unconsciously for years.
And that changed everything.
Breathing is natural, but how? Breathing is a skill to be learned
We’ve been breathing since birth, and yet very few of us breathe in a functional way. Under the influence of stress, responsibilities, and accumulated tension, our breathing becomes shallow, short, and almost suspended. The shoulders rise, the ribcage stiffens, and the diaphragm loses its range of motion. The method developed by Joseph Pilates is based on precise, movement-coordinated lateral rib breathing. It requires opening the ribs to the sides, maintaining core engagement while allowing the breath to flow. At first, this process may seem technical. In reality, it is deeply liberating.
When I started breathing correctly during my sessions, I felt my core activate differently. My stomach no longer tensed up. My back stabilized without excessive tension. And, gradually, the way I spoke changed. The pressure on my vocal cords decreased. My body was finally learning to use air as support rather than as a constraint.
The Biomechanics of Breathing
From a biomechanical perspective, breathing is closely linked to spinal stability. As the diaphragm descends during inhalation, it works in synergy with the transverse abdominis and the pelvic floor to create protective intra-abdominal pressure. This pressure acts as a natural support that stabilizes the vertebrae without compressing them. When this coordination is absent, the lower back compensates, and tension sets in. When breathing is controlled, stability becomes natural.
The Reformer immediately reveals this reality. Its moving carriage does not tolerate holding one’s breath. If the core is not supported by the breath, alignment is lost. The Reformer Tower, which we use in group classes at Reformer Factory in Nice, adds a vertical dimension that demands even greater coordination between breath and movement.
We then learn to breathe while moving, rather than breathing after the effort.
Breathing and the Nervous System
Beyond mere mechanics, breathing acts as a regulator of the nervous system. A slow, controlled exhalation activates the parasympathetic nervous system, promoting calm, recovery, and mental clarity. In a fast-paced daily life, this regulation becomes a true anchor.
For me, this realization was pivotal. Pilates didn’t just relieve muscle tension; it transformed my relationship with stress, speech, and exertion. It taught me to stop blocking and to let things flow. Breathing has become a tool for stability, but also for inner balance.
Elegance that comes from within
In the New York-style loft at Carré d’Or in Nice, the red brick walls and natural light create an environment conducive to this kind of listening. The movement here is precise and structured, yet never forced. Breathing accompanies every gesture, like an invisible thread connecting the center to the outside.
When the breath is right, movement becomes more fluid.
When the breath is mindful, posture aligns.
When the breath is controlled, tension dissolves.
Over time, I’ve come to understand that breathing is the heart of movement’s architecture. It supports, regulates, and elevates.
At Reformer Factory, movement is structured and elegance comes naturally.