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The #1 Tip I Teach All My Pilates Students

Writer's picture: Sheela CheongSheela Cheong

Updated: Jan 22

In Pilates, there’s one technique that I prioritise above all others to help my students achieve better core control, improve stability, and move with greater precision. It’s simple yet highly effective, and it redefines how you connect to your body during practice.




This breathing technique not only supports better alignment but also enhances core activation, allowing you to engage your deeper abdominal muscles more effectively. The result? Smoother transitions, greater control in every movement, and noticeable improvements in strength and stability.


Have you ever wondered in class: "Am I doing this right?" Nailing this method means you will know for sure because you will FEEL THE DIFFERENCE IMMEDIATELY.


Breathing Anatomy: Muscles Used In Respiration
Breathing Anatomy: Muscles Used In Respiration

Comparison Of 3 Most Common Breathing Techniques In Pilates


The hissing sound during exhalation is an effective breathing technique in Pilates because it enhances control, core engagement, and movement efficiency. Here’s how it compares with other Pilates breathing techniques:


1. Hissing Sound Breath (Controlled Resistance Exhalation)

  • How it works: Exhaling through a "sss" sound creates gentle resistance to airflow, slowing the breath.


  • Benefits:

    • Core Engagement: Activates the transverse abdominis (deep abdominal muscle) by maintaining intra-abdominal pressure.

    • Spinal Stability: Supports the lumbar spine during movement.

    • Breath Control: Encourages a longer, controlled exhalation, aligning the breath with the pace of the exercise.

    • Pelvic Floor Activation: The resistance subtly engages the pelvic floor muscles, enhancing their function during exertion.


Movement Of The Ribcage During Lateral Breathing
Movement Of The Ribcage During Lateral Breathing

2. Lateral Breathing

  • How it works: Focuses on expanding the ribcage laterally (to the sides) while keeping the abdominals engaged. See direction of arrows above. Exhalation is typically through pursed lips or a relaxed open mouth.


  • Benefits:

    • Ribcage Mobility: Improves thoracic spine flexibility and intercostal muscle activation.

    • Neutral Spine Support: Prevents excessive abdominal doming, particularly useful during exercises with a neutral pelvis.

    • Oxygen Efficiency: Maximises lung capacity by focusing on full ribcage expansion.


Comparison: While lateral breathing enhances ribcage mobility and oxygen efficiency, the hissing breath provides additional feedback and a deeper core connection.


***WHY DO I FAVOUR HISSING OVER LATERAL BREATHING?***


In lateral breathing, it is challenging to keep your abs engaged while simultaneously isolating the movement of your breath to the sides of your ribcage (Go ahead and try it). Most students are barely able to maintain proper abdominal engagement during a single rep--what more the entire exercise?

Diaphragmatic Breathing
Diaphragmatic Breathing

2a. Lateral vs Diaphragmatic Breathing: Are They The Same?


No, lateral breathing and diaphragmatic breathing are not the same, although they both involve the diaphragm. The key difference lies in how the breath expands within the ribcage and its purpose during specific activities like Pilates.


What is Diaphragmatic Breathing?


Diaphragmatic breathing (or abdominal breathing) is a natural, relaxed way of breathing that focuses on the full expansion of the diaphragm. As you inhale:

  • The diaphragm contracts and moves downward, creating space in the thoracic cavity.

  • This pushes the abdominal organs downward, causing the belly to rise and expand.

  • The lower lungs fill with air, promoting efficient oxygen exchange.

This type of breathing is ideal for relaxation, reducing stress, and improving oxygen intake. It is commonly used in meditation, yoga, and therapeutic breathing techniques.


What is Lateral Breathing?


Lateral breathing, often referred to as intercostal breathing, emphasises expansion of the ribcage outward and laterally (side-to-side) during inhalation, while minimising movement of the abdomen.


  • The diaphragm still contracts and descends, but the focus is on engaging the intercostal muscles (muscles between the ribs) to create outward movement in the ribcage.

  • The abdominal wall remains relatively still or lightly engaged, helping to maintain core stability.


This technique is specific to activities like Pilates, where maintaining a stable core is crucial. By avoiding abdominal expansion, lateral breathing allows practitioners to engage the transverse abdominis (deep core stabiliser) and protect the lumbar spine during movement.


Key Differences

Aspect

Diaphragmatic Breathing

Lateral Breathing

Focus of Expansion

Belly (abdominal area)

Ribcage (outward and lateral)

Core Stability

Minimal core engagement

Core remains active and engaged

Purpose

Relaxation, stress relief, oxygen intake

Core stability during dynamic movement

Use Cases

Yoga, meditation, deep relaxation

Pilates, strength training



Pilates Teaser
Pilates Teaser

3. Open Mouth Exhalation

  • How it works: Exhaling softly through an open mouth without added resistance.

  • Benefits:

    • Relaxation: Ideal for beginners or when focusing on flowing, less intensive movements.

    • Ease of Practice: Encourages natural breath patterns without overthinking technique.


Comparison: Open mouth exhalation is less precise and doesn’t create the same controlled resistance or core activation as the hissing breath.


 

#1 Mistake I See In Group Classes The most common breathing technique I observe in group classes is open mouth exhalation with abdominal doming... Or even worse, not breathing at all--i.e. students with lips clamped tightly shut and randomly breathing through the nose and mouth.





Why Choose the Hissing Sound Breath?


The hissing breath uniquely combines core activation, auditory feedback, and movement precision. Compared to other techniques, it helps you stay connected to the breath while maintaining spinal stability and improving pelvic-lumbar control during challenging exercises.


This technique is particularly effective in movements requiring higher core engagement, such as roll-ups, teasers, or leg extensions, making it an essential tool in your Pilates breathing repertoire.



How to Do the Hissing Sound Breath


The hissing breath is a simple yet effective technique to help you engage your deep core muscles and control your exhalation. Here’s how to do it:


  1. Start in a Comfortable Position

    • Begin seated, lying down, or in a neutral spine position on your mat.

    • Place your hands gently on your lower ribs or abdomen to feel your breath.

  2. Inhale Through Your Nose

    • Take a deep, controlled breath in through your nose.

    • Focus on expanding your ribcage outwards and to the sides, rather than lifting your chest or shoulders.

  3. Exhale Slowly With a Hissing Sound

    • Part your lips slightly and exhale through your mouth, creating a steady “ssss” sound (like the hiss of a snake).

    • Imagine the air leaving your lungs in a controlled, continuous stream.

  4. Engage Your Core During the Exhalation

    • As you hiss, gently draw your lower belly inwards and upwards (as if zipping up a tight pair of jeans).

    • Avoid "sucking in" or holding your breath—this should feel active but not tense.

  5. Maintain Steady Pressure

    • Keep the hissing sound consistent throughout the entire exhalation. This helps you regulate your breath and avoid rushing.

  6. Repeat and Observe

    • Repeat for 5–8 breaths. Notice how the hissing sound helps you slow down, activate your deep core muscles, and stabilise your body.



Tips for Success


  • Keep your jaw and shoulders relaxed.

  • Focus on your transverse abdominis engaging (a deep, corset-like muscle that wraps around your abdomen).

  • Pair the hissing breath with Pilates movements like the hundred, roll-up, or leg lifts to enhance core connection.


The hissing breath not only encourages proper core activation but also builds awareness and control over your breathing, which is central to Pilates practice.



Private / Duet Pilates Class
Private / Duet Pilates Class

To fully integrate this breathing technique into your Pilates practice and experience its benefits, working with a private teacher can make all the difference. A private teacher provides personalised guidance, real-time corrections, and tailored feedback to ensure you’re engaging the right muscles effectively.


They can identify subtle misalignments, refine your technique, and help you progress safely at your own pace. With this level of individual attention, you’ll build a deeper understanding of core activation, improve your overall movement quality, and unlock the full potential of your Pilates practice.


Curious about what a private class looks like? Click here.






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