Pilates Soulful Sunday: The Breath as a Mirror

A woman exhales onto a mirror, revealing how breath reflects emotion and internal tension.

Breath is something we all do without thinking, without planning, without instruction. And yet, in Pilates, breath becomes something we teach, observe, and return to time and again. But beyond its role in movement, breath is also a mirror, reflecting our state of mind, our emotions, and even our age-related changes.

I’ve noticed something recently, and perhaps you have too. I walk every day. I exercise every day. Yet there are moments, particularly when I’m walking, where I feel out of breath. It doesn’t make sense on paper. I’m fit. I’m moving daily. But the breath feels… tight. Uneven. Almost stressed. That’s when I remind myself to pause and observe.

Because the breath often shows us what the body or mind hasn’t said aloud.

What Breath Reveals

Emotional State: When we're anxious, breath can become shallow or held. When we’re angry, it might become sharp. Sadness often brings long sighs or a collapsed chest. The breath tells the truth before we speak.

Stress Load: Chronic stress often shows up in the breath pattern. Thoracic breathing (high in the chest) can signal we’re in “fight or flight.” It’s a habit many clients don’t even know they’ve formed.

Physical Changes with Age: As we get older, our lung capacity naturally declines. The rib cage becomes less mobile, posture may affect diaphragm function, and even fitness levels can’t always override these shifts. This doesn’t mean something’s wrong, just that we need to adapt, become more mindful, and work with the body we have now.

Using Breathwork as a Pilates Tool

In teaching, I often say: “If you can hear your breath, it’s too loud.” Not because breath shouldn’t be audible, but because loud, forced breathing usually comes with tension. A gentle breath, like a quiet conversation between the body and the mind, is far more powerful.

Here’s how we can teach breath as a tool, not just a pattern:

Observe First: Before cueing it, notice the natural rhythm. Is the breath stuck? Held? High? Let the client find awareness before changing anything.

Introduce Breath Anchors: Sometimes, simple breath patterns—inhale to prepare, exhale to move—help clients find flow. Not because it’s “right,” but because it’s connected.

Use the Exhale for Release: The out breath is where we let go. Emotionally, physically. Cueing a long, soft exhale can instantly settle tension, both in class and in life.

Final Thoughts

The breath we take isn’t just air. It’s information. It tells us about how we’re coping, how we’re ageing, and how we’re moving through the world.

So this Soulful Sunday, whether you're teaching, walking, or simply sitting with a cup of tea, take a moment to listen to your breath. Let it speak and listen with kindness.