Pilates technique explained
Three-dimensional breathing in Pilates
by Maria Felsner
In children, three-dimensional diaphragmatic breathing can still be observed well. Unfortunately, this is unlearned in adulthood, which has a negative effect on posture and on the state of tension in the abdominal, back and pelvic floor muscles.
As a result, the general movement behavior changes, among other things, because the lost breathing dynamics reduce the return flow of blood to the heart and the internal organs are not carefully supplied with blood.
Conclusion: One feels tired and listless and the movements are usually cumbersome and uneconomic, often these are also painful.
General
What is meant by three-dimensional breathing?
In three-dimensional breathing, you can imagine the chest like an umbrella, which actively expands from top to bottom, forward and backward and to the side with inhalation and actively contracts again with exhalation. Although the abdominal wall moves slightly with the inhalation and exhalation, it does not completely lose activation - it thus does not expand or contract completely. The flow of breath thus creates space against the resistance of the abdominal wall.
Why is three-dimensional breathing used in Pilates training?
Three-dimensional breathing has been found to be very functional breathing, the effect of which on the body and mind is not only suspected and perceived, but also largely recorded in the professional literature.
"Above all, LEARN TO BREATHE CORRECTLY!"
JOSEPH PILATES
The reasons
lie in the fact that...
1...the three-dimensional breathing regulates the internal pressure by using the diaphragm and other respiratory muscles. This regulation leads to maintaining stability between the chest and pelvis.
Conclusion: Joints of the spine, the intervertebral discs and the pelvic floor are not stressed.
2...the three-dimensional breathing supports the activation of the deep abdominal muscles. This stabilizes the trunk and spine. The superficial book muscles can perform their primary task of moving the trunk in a back-friendly manner.
Conclusion: The psoas (hip flexor) can perform its function as a stabilizer of the spine and pelvis. In parallel, mobility in the chest is supported via 3D breathing. This thus leads to flexibility of the spine, pelvis and trunk in addition to stability.
3...the three-dimensional breathing promotes through the interaction between the pelvic floor and the diaphragm reflexively the movement of the organs in their allocated free space.
Conclusion: The digestion is stimulated.
4...the three-dimensional breathing leads to a general reduction in stress, as the parasympathetic nervous system is activated. This also has the advantage that one can better adjust to the exercises.
Conclusion: The heart rate decreases and in the best case also the blood pressure. There is less muscle fatigue, because the regeneration is also promoted.
Video: Pro Tip "The 3D Breathing Explained"
In summary
The advantages of three-dimensional breathing summarized:
- Support the alignment of the spine and pelvis.
- Promote stability as well as mobility.
- Supply of the organ system.
- Reduction of heart rate and blood pressure, and reduction of stress and overuse.
More articles on the topic
The Pilates breathing
Breathing - Pilates exercises explained
In our online Pilates course, the topic of breathing is explained with further professional tips. And of course practiced during each workout.
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