Inspire…. exhale… inhale…. exhale…. How many times have you been told to perform these two phases of breathing calmly so that you can relax or during some medical exams? Trust me, breathing correctly is more important than you might think. After all, breathing is life, being our body’s most important function. Through it, we obtain oxygen, which is assimilated by the blood and, using the circulatory system, travels through all parts of the body; and the vital energy (Prana), which flows throughout our nervous system, bringing strength and vitality to it.
Joseph Pilates, creator of Controlegia (a method that is now known as Pilates) warned almost 100 years ago that we were not breathing as we should: “it is tragically deplorable to contemplate the millions and millions who have never learned to master the art of breathing correctly,” he said in one of his books.
By reeducating breathing, our immune system is stronger, including to face respiratory diseases (very common in winter), nervous gastritis, migraines, and poor digestion; the process of eliminating toxins from our body is improved; organic functions become more balanced; our body’s vital energy is increased; and our mind becomes more alive and alert, thus obtaining better health and quality of life.
Correct breathing is also closely linked to our emotional center – because through it we can have greater control of our emotions, improving our behavior – and to improving our posture and different systems (circulatory, nervous, etc.). “Breathing, emotion and behavior change are very closely related and, for this reason, Joseph Pilates placed a lot of emphasis on having control of the breath to be able to slow down our mind, controlling our attitudes and actions.”
In the practice of Authentic Pilates it is no different: breathing correctly is of utmost importance. The Method teaches how to use the respiratory muscles properly, such as the diaphragm, intercostals, scalene, and pectoralis minor, expanding the chest and ribs. Relaxing during expiration, tension is maintained in the muscles of the abdomen, which contracts, making maximum use of the expiratory muscles (Power House). “For Joseph Pilates, knowing how to breathe was vital. Each exercise has its own breathing pattern, which varies depending on the muscles it is focusing on. So, for most exercises, the rule is: inhale to prepare for the beginning of the movement and exhale as you move. Do not hold your breath, which can stress the heart and lead to further complications.
Joseph Pilates related how breathing should be performed: “You must inhale and exhale completely, always trying to ‘squeeze’ every atom of impure air from your lungs, in a manner similar to when we squeeze every drop of water out of a wet cloth.”
He even argued that correct breathing can contribute considerably to achieving and maintaining the highest standards of health. And he warned: “lazy breathing transforms the lungs, figuratively speaking, into a cemetery for the deposit of sick, dying or dead germs, as well as providing an ideal paradise for the multiplication of other harmful germs.”
Therefore, in winter, focus on breathing better and always try to keep your airways clean, so that this process is as simple as possible. No putting a dirty hand to your mouth or nose; no mold – keep your closets aired (clothes that have been stored away waiting for winter should be placed in the sun and brushed before use); always use a disposable tissue (or napkin) when coughing or sneezing; hydrate yourself by drinking at least two liters of water a day and, in drier periods or when turning on the heater or air conditioner, keep a container of water in the environment; always keep your home and belongings as free of dust as possible; and correctly treat any type of respiratory illness by consulting a doctor and not self-medicating, as, if left out, it can turn into something serious.
Remember: taking a deep breath in through your nose and calmly exhaling all the air you put into your lungs are actions that should be part of your daily life. Begin today to practice this correct breathing and don’t give up. Soon, you’ll do it so naturally, you won’t even notice!