Kore Kast
Kore Kast is a Podcast dedicated to integrating health and wellness with an emphasis on Pilates and Functional Fitness. This weekly Podcast is hosted by Kris Harris, a Certified Pilates Instructor and Personal Trainer. Please subscribe and follow our journey...
Kore Kast
Mindful Movement: The Science of Breath in Pilates
Unlock the transformative power of Pilates breathing and revolutionize your exercise routine! Ever wondered how simply breathing can elevate your workout experience? Join me, Kris Harris, on Kore Kast as we explore the intimate connection between breath and movement, delving into the nuances of the respiratory system. Discover how mastering diaphragmatic and lateral thoracic breathing can enhance your core engagement, stability, and movement efficiency. With practical insights into classic Pilates exercises like the 100 and rolling movements, learn how breath coordination not only oxygenates muscles but also safeguards the spine—all working together to cultivate a flow state that boosts strength, flexibility, and control.
As we transition into the next chapter of our health and wellness journey, the focus shifts to empowering you to take meaningful steps toward well-being. Each small action counts, and I'm here to support you every step of the way. By sharing this motivation with your friends and family, and tapping into our website and Instagram resources, you're invited to be part of a thriving community striving for greatness. Let's continue this transformative journey together, embracing a lifestyle that promises health and happiness. Until next week, stay inspired and stay connected on this path to becoming your best self!
Welcome back to the Kore Kast. I'm your host, Kris Harris, and I'm thrilled to kick off season four of our journey together through the vibrant world of health and wellness. Whether you're a fitness fanatic, a Pilates enthusiast or someone just beginning to explore your wellness journey, you're in the right place. In this season, we're going to dive deep into a wide array of topics that matter, everything from the latest in Pilates techniques and fitness trends to essential mental health insights and holistic wellness practices. With nearly two decades of experience as a certified personal trainer, pilates instructor and health coach, I'm here to share expert tips, inspiring stories and practical advice to help you live your healthiest, happiest life. It's time to unlock your true potential. Welcome to Season 4. Welcome back to Kore Kast. I'm your host, Kris, and today we're diving deep into something that's absolutely fundamental to both your Pilates practice and everyday well-being the powerful connection between breath and movement. You know it's fascinating how something as simple as breathing, which we do roughly 20,000 times a day without thinking, can completely transform our exercise experience when we bring our attention to it. Completely transform our exercise experience when we bring our attention to it. Today, we'll explore how mindful movement, the practice of being fully present and aware during exercise begins with the breath, and why this awareness is particularly crucial in Pilates. Whether you're a seasoned Pilates practitioner or just starting your movement journey, understanding this connection can be the key to unlocking better form, deeper core engagement and a more centered mind-body experience. So let's take a deep breath together and explore the science and practice of breathwork in Pilates. Let's delve into the fascinating mechanics of breathing and how it fundamentally shapes our movement patterns.
Kris Harris:Our respiratory system is an intricate network that goes far beyond simply taking in oxygen. When we breathe, we engage a complex interplay of muscles, including the diaphragm, intercostal muscles and even our deep core muscles. The diaphragm, our primary breathing muscle, is essentially a dome-shaped powerhouse that contracts and flattens when we inhale, creating space for our lungs to expand. This same muscle plays a crucial role in core stability, working in harmony with our deep abdominal muscles, pelvic floor and multifidus along the spine. Think of it as the sealing of your core cylinder, while your pelvic floor forms the base when we practice diaphragmatic breathing, often called belly breathing. Think of it as the sealing of your core cylinder, while your pelvic floor forms the base. When we practice diaphragmatic breathing, often called belly breathing, we're not just improving oxygen flow, we're actually setting up optimal conditions for core engagement. As you inhale, the diaphragm descends, creating intra-abdominal pressure that naturally activates your deep core muscles. This pressure system provides essential support for your spine and internal organs, creating what we call dynamic stability. Understanding this connection helps explain why proper breathing is so fundamental in Pilates. When you breathe inefficiently, perhaps by chest breathing or holding your breath, you compromise this natural support system. Your body then compensates by recruiting superficial muscles, leading to tension and reduced movement efficiency. The beauty of diaphragmatic breathing lies in its ability to activate our body's natural corset of stability. As you inhale, imagine your ribcage expanding three-dimensionally, not just forward, but to the sides and back as well. This expansion, combined with proper core engagement, creates the foundation for all mindful movement. It's this precise coordination that allows us to maintain stability while moving with control and grace in Pilates.
Kris Harris:In Pilates, we follow specific breathing patterns that are carefully synchronized with each movement to maximize both control and effectiveness. One of the most fundamental patterns is what we call lateral thoracic breathing, where we inhale wide into the ribcage while maintaining core engagement. This technique allows us to keep our abdominals active while still breathing deeply and effectively. This technique allows us to keep our abdominals active while still breathing deeply and effectively. During most Pilates exercises, we typically inhale to prepare for movement and exhale during the effort phase. Take the classic 100 exercise, for example. We pulse our arms while holding a hollow body position, inhaling for 5 counts and exhaling for 5 counts. This rhythmic breathing pattern not only oxygenates the muscles but also helps maintain core stability throughout the exercise. When we perform rolling exercises like rolling like a ball or the roll-up, the breath pattern becomes even more crucial. We exhale as we roll back, allowing the natural compression of the abdomen to assist with the movement, and inhale as we roll forward, creating length in the spine. This coordination helps us move more efficiently and protects our back by engaging the deep core muscles. In standing exercises, the breath pattern helps us find our center of gravity and maintain balance. As we inhale, we create length and space in the body, and as we exhale, we find stability and grounding. This is particularly evident in exercises like standing leg pumps or the standing series, where breath coordination can make the difference between wobbling and maintaining steady control.
Kris Harris:The beauty of Pilates breathing lies in its adaptability. While we start with these basic patterns, as movements become more complex, the breathing patterns evolve to support the increased demands on the body. In advanced exercises, like the teaser or star, the breath might flow in a more nuanced way, sometimes requiring longer exhales or multiple count breaths to support the full expression of the movement. These breathing patterns do more than just facilitate movement. They create a rhythm that helps us move with grace and precision. When we match our breath to our movement, we naturally find a flow state where exercises become more fluid and connected. This synchronization helps prevent unnecessary tension and allows us to work more deeply into the intended muscles of each exercise. Remember that these breathing patterns should feel natural and supportive, never forced or strained. The goal is to use the breath as a tool to enhance your movement, creating a seamless integration between your respiratory system and your muscular system. This integration is what makes Pilates such an effective method for building strength, flexibility and control simultaneously. Strength, flexibility and control simultaneously.
Kris Harris:When we talk about the mind-body connection in movement, conscious breathing serves as the bridge between our mental focus and physical experience. Think of your breath as a spotlight that illuminates the connection between your thoughts and actions. Each intentional breath draws your attention inward, making you more aware of how your body feels and responds during movement. This heightened awareness through breath has a profound impact on your nervous system. When you breathe deeply and mindfully, you activate your parasympathetic nervous system, which helps reduce tension and allows for more precise muscle control. This state of focused calm enables you to better sense subtle differences in your alignment, muscle engagement and movement quality.
Kris Harris:Consider what happens when you're performing a simple Pilates exercise like the single leg stretch, without conscious breathing. You might rush through the movement, missing the deeper work. But when you sink your breath with each phase of the exercise, you naturally slow down. You begin to notice how your abdominals engage differently on the exhale, how your spine maintains its neutral position and how your shoulders stay steady as your legs move. The quality of your movement transforms when you bring conscious awareness to your breath Instead of merely going through the motions, you start to feel the intricate interplay between different muscle groups. You notice when you're compensating or when you've found true stability. This enhanced proprioception your body's ability to sense its position in space comes directly from the mindful connection between your breath and movement.
Kris Harris:Research has shown that focused breathing actually changes our brainwave patterns, bringing us into a state of enhanced learning and body awareness. This is why many people report feeling more in tune with their bodies after a Pilates session. The combination of precise movement and conscious breathing creates neural pathways that strengthen the communication between mind and body. This improved mind-body connection extends beyond your Pilates practice. As you develop greater breath awareness, you'll find yourself naturally checking in with your posture throughout the day, noticing tension patterns in your body and responding to physical stress more effectively. Your breath becomes a tool for self-regulation, helping you maintain focus and body awareness even in challenging situations. When we're truly present with our breath during movement, we create an environment where deep, lasting change can occur. Each inhale becomes an opportunity to create space and prepare, while each exhale allows us to find deeper connection and control. This is the essence of mindful movement the perfect integration of breath awareness and physical expression.
Kris Harris:Let's explore some practical ways you can incorporate mindful breathing into your daily movement practice, starting with a simple exercise you can do right now. Take a moment to sit comfortably in your chair and place one hand on your belly and one on your chest. As you breathe naturally notice which hand moves more. This awareness is your first step toward more mindful breathing. Here's a foundational exercise you can practice at home the seated breath wave. Start by sitting tall, imagining your spine growing longer. With each breath, inhale deeply through your nose, feeling your breath expand first into your lower ribs, then middle and finally upper chest. As you exhale through pursed lips, feel that wave reverse emptying from top to bottom. Practice this for just five breaths whenever you need a reset during your day. For those looking to enhance their movement practice, try incorporating this breathing pattern into simple activities. When you're walking, experiment with coordinating your breath to your steps. Try inhaling for three steps and exhaling for three steps. This rhythm not only enhances your walking workout, but also trains your breath control for more challenging exercises.
Kris Harris:Standing activities provide another excellent opportunity for breath practice. While washing dishes or preparing meals, notice if you're holding your breath or breathing shallowly. Notice if you're holding your breath or breathing shallowly. Instead, consciously initiate your movements with an inhale and exhale as you complete each action. This simple coordination can transform routine tasks into opportunities for mindful movement. Let's look at a more specific exercise application the standing roll down. Begin standing tall, inhale to prepare, then exhale as you slowly roll down vertebra by vertebra. Inhale at the bottom, feeling your breath expand your back. Exhale as you stack back up, imagining your breath helping to lift you. This exercise beautifully demonstrates how breath can support and enhance movement Throughout your day.
Kris Harris:Look for opportunities to link breath with movement when reaching for something overhead. Inhale as you lift your arms when lifting a heavy object. Exhale during the effort when climbing stairs. Establish a breathing rhythm that supports your movement. These small moments of breath awareness add up to create lasting change in how you move and feel. Remember, the goal isn't to perfectly coordinate every breath with every movement, but rather to develop a natural awareness of your breathing patterns. Start with one daily activity, perhaps your morning stretch or evening walk, and focus on breathing mindfully during that time. As this becomes natural, you can gradually expand this awareness to other activities throughout your day.
Kris Harris:As we wrap up today's exploration of breath in Pilates and mindful movement, let's remember the key principles we've discussed. Your breath isn't just a biological function. It's a powerful tool that can transform your movement practice and daily life. Through proper breathing, you create a foundation for better core stability, enhanced mind-body connection and more effective exercise. The beauty of breath awareness lies in its simplicity and accessibility. Whether you're an experienced Pilates practitioner or just beginning your movement journey, conscious breathing is always available to you as a tool for focus, stability and presence. Every breath is an opportunity to reconnect with your body and enhance your movement quality as you move forward.
Kris Harris:From this episode, I encourage you to experiment with your breath during your next workout or daily activities. Start small, perhaps with the simple seated breath wave we discussed, and gradually build your awareness. Remember, this isn't about perfection. It's about progress and presence. Your breath is your constant companion in movement, so let it guide you toward more mindful, effective and enjoyable exercise experiences toward more mindful, effective and enjoyable exercise experiences.
Kris Harris:Thank you for joining me on this episode of the Kore Kast. I hope you're feeling inspired and empowered to take your health and wellness journey to the next level. Remember, every small step counts and I'm here to support you every step of the way. If you enjoyed today's episode, I'd love for you to share it with your friends and family, and if you're feeling generous, consider donating at the link provided in the description. Your support helps us to keep bringing you the core cast every week, packed with valuable insights and expert advice. For more resources, tips and updates, don't forget to visit our website at www. k ore-fit. com and follow us on Instagram at kore fitnessitnessaz. Join our community and let's continue this journey together. Until next time, stay healthy, stay happy and keep striving for your best self. This is Kris Harris signing off from the Kore Kast and I'll see you next week.
