Lateral breathing (Pilates breathing)

You breathe in through the nose so the lower ribs widen to the sides and into the back, then out through pursed lips as the ribs draw together: the breath used in every Pilates move.

Movement guide

Lateral breathing (Pilates breathing)

DemandEasy

Equipment requiredFloor space

Muscle focusAbs

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Lateral breathing (Pilates breathing) demonstrated on the 3D figure

3D demoLateral breathing (Pilates breathing)Beginner · No equipment

Beginner grade.

Harder option

Roll-up (Pilates) demonstrated on the 3D figure

3D demoRoll-up (Pilates)Intermediate · No equipment

Similar move, intermediate grade.

Source-researched guide. Clinical review is pending.

How to move

Sit tall, or lie on your back with knees bent and feet flat. Wrap your hands around the sides of your lower ribs.
Breathe in through your nose and feel the ribs widen into your hands and toward the floor or your back, without the shoulders lifting.
Breathe out slowly through pursed lips, as if through a straw. Let the ribs soften together and the lower belly draw gently in and up.
Keep it unforced: about a 3 to 5 second breath in and a slightly longer breath out.
Repeat, then keep this pattern in the moves that follow: out on the effort, in to prepare.

Form cues

Let the ribs widen sideways and back, not up toward your ears.
Breathe out a little longer than you breathe in.
Avoid: heaving the chest and shoulders up, forcing the belly flat on the in-breath, or breathing so long you feel light-headed.

Practice and cautions

5 to 8 breaths at the start of every session. A suggested starting point: no trial has tested this breath on its own.

Stop and breathe normally if you feel dizzy or light-headed. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Similar moves

Mermaid (Pilates seated side bend) demonstrated on the 3D figure

3D demoMermaid (Pilates seated side bend)Beginner · No equipment

Spine twist (Pilates) demonstrated on the 3D figure

3D demoSpine twist (Pilates)Beginner · No equipment

Chest lift (Pilates curl-up) demonstrated on the 3D figure

3D demoChest lift (Pilates curl-up)Beginner · No equipment

Crab (Pilates)Advanced · No equipment

Criss-cross (Pilates) demonstrated on the 3D figure

3D demoCriss-cross (Pilates)Intermediate · No equipment

Double straight-leg stretch (Pilates lower lift) demonstrated on the 3D figure

3D demoDouble straight-leg stretch (Pilates lower lift)Advanced · No equipment

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Questions people ask

What muscles does the Lateral breathing (Pilates breathing) work?

Mainly the abs.

What equipment do I need for the Lateral breathing (Pilates breathing)?

No equipment: your body weight and a little floor space.

Is the Lateral breathing (Pilates breathing) good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Roll-up (Pilates).

How do I make the Lateral breathing (Pilates breathing) harder?

Progress to the Roll-up (Pilates), or add load, range or slower lowering once your form is solid.