As Pilates teachers, we know that proper breathing is a cornerstone of the Pilates method. It’s not just about getting oxygen into the body but also about facilitating movement, engaging the core, and promoting alignment. One of the most critical aspects of effective breathing in Pilates is understanding the difference between rib cage expansion and rib cage elevation—and teaching this concept to our clients.
Why Rib Cage Expansion Matters
Rib cage expansion involves the diaphragm working optimally to create a 360° expansion of the rib cage, including the back body. This type of breathing activates the core from the inside out, establishing intra-abdominal and intra-pelvic pressure. It connects and stabilises the rib cage and pelvis, promoting better posture and allowing the body to move with fluidity and control.
In contrast, rib cage elevation occurs when clients overuse their neck and shoulder muscles to breathe. This can lead to chronic tension in the upper body, disrupt the connection between the rib cage and pelvis, and force the body to stabilise through gripping—whether in the back, chest, or abdominals. Over time, this can hinder progress in Pilates and lead to discomfort or even injury.
How to Teach Rib Cage Expansion
Here are some techniques to help your clients experience rib cage expansion and integrate it into their Pilates practice:
Cue AwarenessBegin by encouraging your clients to notice where their breath is going. Are they lifting their shoulders as they inhale, or do they feel the rib cage expanding outwards and into the back? Gentle cues like "Let your ribs widen like an accordion" or "Feel your breath fill the space behind you" can guide them towards proper expansion.
Positioning for SuccessUse positions that allow clients to feel supported and reduce tension in the neck and shoulders. Supine breathing exercises, particularly with the knees bent, can help clients focus on diaphragmatic breathing without distractions from poor alignment.
Hand PlacementHave your clients place their hands on their lower ribs or the sides of their torso to feel the expansion as they inhale. You can also encourage them to focus on the back body by lying on a foam roller or small ball to provide feedback.
Incorporate the Breath into MovementOnce clients understand rib cage expansion, integrate it into exercises. For example, during the Hundred, cue them to maintain wide and open ribs as they breathe, avoiding shoulder elevation or neck tension.
Reinforce Through VisualisationVisualisation can be a powerful tool. Encourage clients to imagine their rib cage as a balloon inflating in all directions or their breath cascading down into the pelvis to stabilise and support the spine.
Common Pitfalls to Watch For
Shoulder Lifting: Remind clients that the shoulders should remain relaxed, with the focus on lateral and posterior rib cage movement.
Over-Emphasis on Abdominal Contraction: Some clients overly engage their abdominals when exhaling, preventing the natural return of the diaphragm and rib cage. Encourage a balance between engagement and release.
Shallow Breathing: Ensure clients are not rushing their breath. A full inhale and controlled exhale are crucial for reaping the benefits of Pilates breathing.
The Bigger Picture: Pilates
Teaching rib cage expansion is about more than just improving breathing mechanics—it’s about enhancing the entire Pilates experience. Proper breathwork helps clients connect to their core, move with greater ease, and feel more in tune with their bodies. As Pilates teachers, guiding our clients towards this awareness can transform not only their practice but also their everyday posture and wellbeing.
Let’s remember that every inhale and exhale in Pilates offers an opportunity for growth and connection. This Technique Thursday, take a moment to assess your clients’ breathing patterns and see how you can help them cultivate better rib cage expansion. It’s a small adjustment that can make a world of difference!
What are your go-to cues for teaching breathwork in Pilates? Share your thoughts below—we’d love to hear them!
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