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
Pilates as Therapy: Movement that Heals
We explore how Pilates can be a therapeutic path for physical and emotional healing, grounded in breath, nervous system regulation, and mindful movement. Stories, science, and simple practices show how small, safe steps build strength, trust, and lasting change.
• season five focus on core ideas across science, philosophy, and culture
• why Pilates as therapy works for pain, anxiety, and trauma
• neuroplasticity, interoception, and GABA’s role in calming
• breath mechanics that shift fight-or-flight to rest-and-repair
• client stories illustrating safety, pacing, and earned security
• practical tools: three-dimensional breath, spinal mobility, pelvic clock
• somatic skills: resource building, grounding, and pendulation
• adaptations for back pain, anxiety, and trauma-sensitive setups
• nonlinear progress and how to honor strong and tender days
• integrated care with PTs, psychologists, and physicians
• how to start: choose a therapeutic instructor, go slow, keep a journal
If you'd 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
For more resources, tips, and updates, don't forget to visit our website at www.kore-fit.com and follow us on Instagram at KoreFitnessAZ
Join our community and let's continue this journey together
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Welcome back to season five of the Kore Kast. I'm Kris Harris, and we're diving deeper than ever into the core ideas that shape everything around us. This season, we're exploring the essential questions, the breakthrough discoveries, and the game-changing conversations that matter most. From science and technology to philosophy and culture, we get straight to the heart of what's driving our world forward. Season five is going to blow your mind, so let's get started. Welcome to today's episode. I'm Kris Harris, and today we're exploring something deeply personal to me, Pilates as therapy, movement that heals. As someone who has witnessed firsthand the transformative power of mindful movement, I want to share with you how Pilates can become so much more than just exercise. It can become a pathway to healing, both physically and emotionally. When I first discovered Pilates over 15 years ago, I was searching for something to help with chronic back pain. What I found was something far more profound, a practice that didn't just strengthen my body, but also quieted my mind and opened my heart to healing in ways I never expected. Let's begin by understanding what makes Pilates uniquely therapeutic. At its core, Pilates is about the mind-body connection. Joseph Pilates himself called his method contrology, the complete coordination of body, mind, and spirit. This isn't just poetic language. It's the fundamental principle that makes Pilates such a powerful healing tool. When we practice Pilates with therapeutic intention, we're not just moving our bodies. We're creating a dialogue between our conscious mind and our physical being. Every breath becomes intentional. Every movement becomes an act of mindfulness. This connection allows us to tune into what our body truly needs, rather than pushing through pain or ignoring the signals our body is sending us. The science behind why Pilates works therapeutically is fascinating. Research shows that mindful movement practices like Pilates actually change our brain structure, strengthening neural pathways between our prefrontal cortex and body awareness centers. This neuroplasticity means through consistent practice, we're literally rewiring our brains for a healthier relationship with our bodies. Studies show improvements in interoception, our ability to sense internal bodily signals, which is crucial for pain management and emotional regulation. Regular practice decreases cortisol while increasing GABA, our brain's primary calming neurotransmitter, supporting the nervous system in moving from chronic stress into healing modes. The breath work in Pilates is particularly healing. In traditional Pilates, we coordinate our breath with every movement, exhaling on exertion, inhaling on preparation. This conscious breathing activates our parasympathetic nervous system, which is responsible for our body's rest and repair functions. When we're stressed, traumatized, or in pain, our nervous system often gets stuck in fight or flight mode. The rhythmic mindful breathing in Pilates helps shift us back into a state where healing can occur. I've worked with clients who have experienced trauma, chronic pain, anxiety, and depression. Time and again, I've watched as the combination of gentle movement and conscious breathing helps them reconnect with their bodies in a safe, nurturing way. One of the most beautiful aspects of therapeutic Pilates is how it honors where you are right now. Traditional fitness often pushes us to ignore pain, to push through, to go harder and faster. Therapeutic Pilates invites us to slow down, to listen, to work with our body rather than against it. This approach is particularly powerful for those dealing with chronic conditions, recovering from injury, or healing from emotional trauma. The body holds our experiences, both joyful and painful. Through gentle, mindful movement, we can begin to release tension that we've been carrying, sometimes for years. I remember working with Sarah, a client who had been in a car accident two years prior. Her physical injuries had healed, but she carried the trauma in her body, tight shoulders, shallow breathing, a constant sense of being on guard. Through months of therapeutic Pilates sessions, focusing on breathwork and gentle spinal mobility, she gradually learned to trust her body again. Let me share another story that illustrates this power. I worked with David, a veteran who returned from deployment with physical injuries and PTSD. Traditional physical therapy had helped his shoulder, but he still experienced chronic pain and hypervigilance. When David first came to my studio, he couldn't lie down without feeling vulnerable. We started seated, focusing on breath awareness and gentle spinal movements, helping his nervous system recognize safety. The breakthrough came about two months in. During a gentle spinal roll, David suddenly stopped and said, I can feel my back again. Through the slow, mindful approach of therapeutic Pilates, he gradually reclaimed sensation in areas that had gone numb as protection. This illustrates a crucial principle. We must honor the body's protective mechanisms while gently inviting expansion and healing. Now, let's talk about some practical ways you can use Pilates therapeutically. First, start with your breath. Even before you begin any movement, spend a few minutes simply breathing consciously. Place one hand on your chest, one on your belly. Focus on breathing into your ribs laterally. Imagine your ribcage gently expanding like an accordion. This three-dimensional breathing is the foundation of all Pilates work and is deeply calming to the nervous system. Next, focus on gentle spinal mobility. The spine is the central highway of our nervous system, and when it moves freely, everything else in the body responds. Simple movements like spinal waves, gentle twists, and pelvic tilts can create profound shifts in how we feel both physically and emotionally. Let me share some specific therapeutic techniques I've found particularly effective. The first is resource building. Before any challenging work, we establish what feels good and supportive in the body. This might be gentle hand placement on the heart or simply noticing areas that feel neutral or pleasant. One favorite grounding technique is supported child's pose variation. Kneeling with a bolster supporting your torso, focus on lengthening your exhales. This activates the vagus nerve, signaling safety to your nervous system. Another powerful technique is pendulation, gently moving between sensation and space. If someone experiences shoulder tension, we notice it without changing it. Then shift attention to an area that feels neutral, like feet on the ground. This teaches the nervous system we don't have to get stuck in difficult sensations. These somatic principles, integrated with Pilates movement, create a uniquely healing practice addressing both physical limitations and nervous system dysregulation. The beauty of therapeutic Pilates is in its adaptability. Every exercise can be modified to meet your current needs. If you're dealing with back pain, we focus on gentle core activation and spinal decompression. If anxiety is your challenge, we emphasize breath work and grounding exercises that help you feel more centered and present. For those healing from trauma, we might work primarily on the mat, as being connected to the ground can feel safer than being on equipment. We move slowly, always checking in with how each movement feels, never forcing anything that doesn't feel right. I often tell my clients that their body is the expert. My role is simply to guide them back to listening to their own inner wisdom. This approach builds not just physical strength and flexibility, but also self-trust and body confidence. Let me share one of my favorite therapeutic exercises that you can try right now, wherever you are. It's called the pelvic clock, and it's incredibly gentle yet powerful for both physical and emotional healing. Lie down comfortably with your knees bent and feet flat on the floor. Imagine there's a clock face on your pelvis with 12 o'clock at your belly button and six o'clock toward your tailbone. Begin by gently tilting your pelvis toward 12 o'clock, then toward six, then three, then nine. Move slowly, breathing deeply, and notice how each small movement affects not just your lower back, but your entire spine, your breathing, even your mood. This simple exercise helps decompress the spine, massage the internal organs, and activate the deep core muscles that support us both physically and emotionally. Let me guide you through another therapeutic exercise that's wonderful for emotional regulation and nervous system calming. This is the supported bridge pose, particularly helpful for anxiety, depression, or chronic fatigue. Lie on your back with knees bent and place a pillow or block between your thighs. As you breathe in, imagine breath flowing into your back ribs. As you exhale, gently squeeze the prop and slowly lift your pelvis just an inch or two. Not a full bridge, just a small lift. Focus on the gentle engagement of inner thighs and deep core while your heart remains soft. Hold for three breaths, then slowly lower. Repeat five to eight times, emphasizing breath and movement rhythm rather than height. This stimulates the vagus nerve, engages the pelvic floor gently, and creates earned security, stability from your own muscular support rather than external props. One of the most profound realizations I've had in my years of teaching is that healing isn't always linear. Some days your body will feel strong and capable. Other days, it might feel vulnerable or fragile. Therapeutic Pilates teaches us to honor both states. On strong days, we might explore more challenging movements. On tender days we might simply breathe and do gentle stretches. This acceptance of our body's natural rhythms is deeply healing in itself. In a world that often demands consistency and pushing through, Pilates offers us permission to be human, to have good days and difficult days, and to adjust our practice accordingly. I've seen clients heal from decades-old injuries, overcome chronic pain, and rebuild their relationship with their bodies through this compassionate approach to movement. The emotional healing that can occur through Pilates often surprises people. Movement and emotion are intimately connected. When we move our bodies mindfully, we often release emotions that have been stored in our tissues. It's not uncommon for someone to feel unexpectedly emotional during or after a Pilates session. Tears might come, or feelings of joy, relief, or even anger might surface. This is all part of the healing process. Our bodies are wise, and they will only release what we're ready to process. The safe, supportive environment of therapeutic Pilates provides a container for this emotional release. I always tell my clients that if emotions arise during practice, to welcome them with curiosity rather than judgment. These feelings are information, gifts from our body's wisdom, showing us what needs attention and care. An important aspect of therapeutic Pilates is working as part of an integrated healing team. While Pilates can be profoundly therapeutic, it works best combined with appropriate medical care, mental health support, and other therapeutic modalities. I often collaborate with physical therapists, psychologists, and physicians to ensure comprehensive care. For example, someone recovering from spinal injury might work with their physical therapist on rehabilitation exercises, see me for nervous system regulation, and work with a counselor on emotional aspects. It's crucial to understand when modifications are essential or when medical clearance is needed for certain conditions. I always encourage clients to share our work with their healthcare providers, as most are thrilled to see patients engaging in mindful movement practices. If you're interested in exploring Pilates' therapy, here are some suggestions for getting started. First, seek out an instructor who understands the therapeutic applications of Pilates. Look for someone who emphasizes breath work, mindful movement, and who creates a safe, non-judgmental space. Start slowly. Even five or ten minutes of mindful movement can be profoundly healing. Focus on quality over quantity, breath over speed, awareness over achievement. Consider keeping a movement journal. After each session, no matter how brief, notice what you observed in your body, what emotions arose, what felt good, what felt challenging. This practice of reflection deepens the therapeutic benefits of the movement itself. Remember, healing is not about returning to some perfect state. It's about becoming more whole, more integrated, more authentically yourself. Through the practice of therapeutic Pilates, we learn to inhabit our bodies with greater kindness, to move with intention rather than force, and to trust in our body's innate wisdom to heal. The journey of healing through movement has taught me that our bodies are not just vessels we live in, they are wise teachers, faithful companions, and sources of deep inner knowing. When we approach them with respect, curiosity, and compassion, they respond by supporting us in ways we never imagined possible. Whether you're dealing with physical pain, emotional challenges, or simply seeking a deeper connection with yourself, I encourage you to explore the healing potential of mindful movement. Your body has been waiting patiently for you to return home to it. Thank you for joining me today in exploring Pilates' therapy. I hope this conversation has inspired you to consider movement not just as exercise, but as a pathway to healing and self-discovery. Remember, your body is wise, your healing is valid, and every small step toward greater body awareness is a victory worth celebrating. Until next time, move gently, breathe deeply, and trust in your body's incredible capacity for healing. Take care. Thank you for joining me on this episode of the Corecast. 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'd 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.kore-fit.com and follow us on Instagram at KoreFitnessAZ. 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.
