The Power of Your Breath: How Breathing Influences Your Nervous System

Beyond the Reformer | MAAC Pilates

You're doing it right now. You've been doing it your entire life. And most of the time, you don't even think about it.

Breathing.

It's something so automatic that we rarely stop to consider how much it influences the way our bodies feel and function.

But have you ever noticed how your breathing changes when you're stressed?

Maybe you hold your breath without realizing it. Maybe your breaths become quicker and shallower. Or perhaps you've caught yourself taking a big sigh after an especially overwhelming day.

There's a reason for that.

Your breathing and nervous system are closely connected. And learning to breathe with intention can be a valuable tool for managing stress, improving body awareness, and supporting your overall well-being.

It's also one of the foundational principles of Pilates.

Let's explore why.

Breathing: The Connection Between Your Mind and Body

In our first Beyond the Reformer article, we discussed two important branches of your autonomic nervous system:

• The sympathetic nervous system, which helps prepare your body for challenges through its fight-or-flight response.

• The parasympathetic nervous system, which plays an important role in rest, digestion, and recovery.

Both are essential, and your body constantly adjusts their activity depending on what's happening around you.

But here's something fascinating.

While many autonomic functions, like your heartbeat and digestion, happen without conscious control, breathing is something you can also intentionally influence.

You can choose to slow your breathing, adjust its rhythm, and pay attention to how your rib cage moves.

And those adjustments can influence your body's physiological response.

Meet Your Diaphragm: The Muscle Behind Every Breath

When we think about muscles, we usually picture our arms, legs, or abdominal muscles.

But one of the most important muscles in your body is one you may never have given much thought to.

Your diaphragm.

The diaphragm is a dome-shaped muscle located beneath your lungs.

When you inhale, your diaphragm contracts and moves downward, helping create space for your lungs to expand.

As you exhale, it relaxes and rises.

Your rib cage and other respiratory muscles also participate in this process.

Your diaphragm is working throughout the day, whether you're exercising, talking, sleeping, or simply sitting on the couch.

And learning how your breathing muscles work can help you become more aware of your movement.

What Does Breathing Have to Do With Stress?

Think about the last time something startled you.

Did you gasp? Hold your breath? Feel your heart start racing?

During stressful situations, breathing patterns often change as part of your body's natural response.

But the connection works in both directions.

Changing your breathing pattern can also influence aspects of your autonomic nervous system.

Research suggests that slow, comfortable breathing can increase certain measures of heart-rate variability associated with parasympathetic activity.

Heart-rate variability, often called HRV, refers to the small variations in time between heartbeats.

It's one of several measurements researchers use to study how the autonomic nervous system regulates the heart.

A higher HRV is not always better in every situation, but certain HRV measurements can offer insight into parasympathetic activity.

This doesn't mean a few deep breaths magically eliminate stress.

It means intentional breathing can be one useful tool for helping your body transition toward a calmer state.

And sometimes, having a simple tool you can use almost anywhere can make a meaningful difference.

What Is the Vagus Nerve, and Why Is Everyone Talking About It?

If you've spent time exploring wellness topics online, you've probably come across the term vagus nerve.

But what exactly does it do?

The vagus nerve is a major part of the parasympathetic nervous system.

It helps carry signals between your brain and organs, including your heart, lungs, and digestive tract.

It's involved in regulating several automatic functions, particularly heart rate and digestion.

Researchers have found that slow breathing can influence heart rhythms associated with vagal activity.

That's one reason breathing exercises receive so much attention in nervous system research.

However, it's important to understand that not every breathing exercise directly or permanently increases vagal tone, and breathing techniques shouldn't be described as a guaranteed way to reset your nervous system.

What we do know is that breathing patterns can influence physiological activity, and gentle breathing exercises may help encourage relaxation.

Why Is Breathing So Important in Pilates?

When you first begin Pilates, you may be surprised by how often you're reminded to breathe.

Inhale to prepare.

Exhale as you move.

Avoid holding your breath.

It might seem like a small detail, but breathing is an important part of coordinating movement.

Pilates often emphasizes a technique known as lateral thoracic breathing, sometimes called lateral rib-cage breathing.

Instead of thinking only about expanding your belly, you're encouraged to notice how your ribs expand outward and around your torso as you inhale.

As you exhale, your ribs naturally settle inward, and your abdominal muscles can work alongside the breath to support movement.

This breathing approach can help you coordinate your trunk muscles while performing controlled exercises.

And here's another important distinction:

Pilates breathing isn't always intended to calm your nervous system.

During challenging exercises, your heart rate and breathing naturally increase.

The purpose of coordinating breath with movement is often to support control, movement efficiency, and muscular coordination.

But the greater awareness you develop through Pilates can also help you recognize your breathing patterns during everyday life.

Can Pilates Improve Breathing?

Research into Pilates and respiratory function is promising, although studies vary in size and quality.

A randomized clinical trial published in 2022 examined the effects of a Pilates exercise program on respiratory function in adult women.

Researchers found improvements in certain measurements, including maximal inspiratory pressure and tidal volume, after a 16-session Pilates program.

These findings suggest Pilates may help improve some aspects of breathing mechanics and respiratory muscle performance.

However, this doesn't mean Pilates treats every breathing difficulty or respiratory condition.

Instead, the research highlights another interesting connection between controlled movement and the muscles involved in breathing.

Try This: Two Simple Breathing Exercises

You don't need to be flexible, athletic, or experienced with Pilates to begin developing breath awareness.

Here are two gentle exercises you can explore.

Exercise 1: Gentle Breathing for Relaxation

This exercise is intended to encourage comfortable, slower breathing.

1. Sit comfortably in a chair with your feet resting on the floor.

2. Allow your shoulders and jaw to relax.

3. Inhale gently through your nose for approximately three to four seconds.

4. Exhale comfortably for approximately four to six seconds.

5. Continue for one to two minutes without forcing your breath.

The timing is simply a guide. If counting makes you uncomfortable, allow your breathing to find its own easy rhythm.

The goal isn't to take the biggest breath possible. It's to breathe comfortably and without strain.

Exercise 2: Exploring Your Pilates Breath

This exercise introduces the rib-cage awareness often emphasized in Pilates.

1. Sit or stand comfortably with good posture.

2. Place your hands around the sides of your lower ribs.

3. Inhale gently and imagine your ribs expanding sideways into your hands.

4. Exhale naturally and notice your ribs moving inward.

5. Repeat several times without lifting your shoulders or forcing the movement.

This isn't about keeping your abdomen completely still. Your diaphragm and abdominal muscles continue working together naturally.

Instead, you're developing awareness of how your rib cage moves as you breathe.

If either exercise causes dizziness, tingling, or discomfort, stop and return to your normal breathing.

Breathing Beyond the Reformer

One of the things I appreciate about Pilates is how much it encourages us to become more aware of our bodies.

When you're concentrating on coordinating your breath with movement, you begin noticing things you might otherwise overlook.

Maybe you tend to hold your breath when something feels difficult.

Maybe your shoulders rise every time you inhale.

Or perhaps you discover that slowing down and paying attention to your breathing helps you feel less rushed.

These are small observations, but they can carry over into everyday life.

You can practice intentional breathing while sitting at your desk, before going to bed, or after a particularly stressful day.

You don't need special equipment.

You don't even need to be doing Pilates.

You just need a moment to pay attention.

Bringing Mindful Movement to Lake View, SC

At MAAC Pilates, we want to help make movement more accessible while encouraging people to understand how their bodies work.

Our self-serve reformer Pilates experience combines studio-quality equipment with interactive, guided instruction, making it easier to incorporate Pilates into a busy schedule.

And while strengthening your core, improving mobility, and developing better coordination are wonderful reasons to try Pilates, they're not the only benefits worth exploring.

We also want to encourage a greater appreciation for breath awareness, mindful movement, and recovery.

Whether you're completely new to Pilates or have been practicing for years, understanding the role of breathing can add a new dimension to your movement experience.

Because Pilates isn't just about learning how to move. It's about learning to move with intention.

And sometimes, that begins with something as simple as your next breath.

A Final Thought

You don't have to control every breath.

You don't have to breathe perfectly.

And you certainly don't have to turn relaxation into another task on your already overwhelming to-do list.

But taking a moment to notice your breathing can be a simple act of self-care.

Your breath is always with you.

Learning to understand it may be one small way to become more connected to your body.

Movement • Alignment • Awareness • Control

The Science Behind the Movement

At MAAC Pilates, we believe understanding your body is just as important as moving it. Our educational content draws on scientific research while making complex topics approachable for every body.

Research & Further Reading

1. Slow Breathing and the Autonomic Nervous System

Laborde et al. (2022). Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and a meta-analysis. Neuroscience & Biobehavioral Reviews.

https://pubmed.ncbi.nlm.nih.gov/35623448/

2. Understanding Diaphragmatic Breathing

Cleveland Clinic (2022). Diaphragmatic Breathing. Explains the diaphragm's role in breathing and the potential benefits of diaphragmatic breathing exercises.

https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

3. Pilates and Respiratory Function

Vieira et al. (2022). The respiratory effects of a Pilates method protocol: Randomized clinical trial. Journal of Bodywork and Movement Therapies.

https://pubmed.ncbi.nlm.nih.gov/36180142/

Explore MAAC Pilates

Discover a different approach to reformer Pilates at MAAC on Main in Lake View, South Carolina.

MAAC Pilates

207 N. Main Street | Lake View, SC

www.maaconmain.com

Educational disclaimer: This article is intended for general wellness education and is not medical advice. Breathing practices and Pilates are not substitutes for appropriate medical evaluation or treatment, especially for persistent breathing difficulties, dizziness, or cardiovascular or respiratory conditions.