Lateral breathing, also called thoracic, ribcage or intercostal breathing, directs the breath into the sides and back of the rib cage instead of the belly. It lets you keep your abdominals gently engaged while still breathing fully during Pilates exercises. To practice it, place your hands on the sides of your lower ribs. Inhale through your nose and let your ribs expand sideways into your hands, then exhale through your mouth and feel the ribs draw back together, like a corset tightening, while you keep a gentle abdominal scoop throughout. Five to ten slow breaths is a good practice set. Keep your shoulders relaxed and down as you inhale, and do not force the breath. With practice, lateral breathing becomes the natural rhythm behind most Pilates movements.
Health note: This article is general information, not medical advice. Check with a doctor or physical therapist before starting Pilates if you have back, neck or joint problems, a respiratory condition such as asthma or COPD, are pregnant or are recovering from injury. Stop and breathe normally if you feel dizzy or lightheaded. Ideally, learn breathing techniques from a qualified instructor.
What lateral breathing is
When you breathe, the diaphragm, a dome-shaped muscle under the lungs, contracts and moves down, and the ribs lift and widen. In relaxed belly breathing, the abdomen rises as the diaphragm pushes down on the organs below. In lateral breathing, you keep the abdominals gently drawn in, so the breath expands the rib cage outward to the sides and back instead. The diaphragm still does its job, but the movement shows up mainly in the ribs. This is why lateral breathing is so useful in Pilates, where you want the deep abdominals to support the spine during movement.
Step by step
| Step | Key point |
|---|---|
| Hands | Place hands on the sides of your lower ribs |
| Inhale | Breathe through the nose, expanding the ribs into your hands |
| Exhale | Breathe out through the mouth, ribs drawing together |
| Engage | Keep a gentle abdominal scoop throughout |
| Practice | 5 to 10 slow breaths |
How to do lateral breathing
- Sit tall on a chair or the mat, or lie on your back with knees bent and feet flat.
- Place your hands on the sides of your lower ribs, fingers pointing forward and thumbs toward your back.
- Gently engage your lower abdominals, drawing the area below the navel slightly in.
- Inhale through your nose and direct the breath into your hands, feeling the ribs widen sideways and into the back.
- Keep your shoulders relaxed and down; they should not rise toward your ears.
- Exhale through your mouth, slowly and fully, feeling the ribs draw in and down toward the waist.
- Maintain the abdominal connection throughout both phases.
- Repeat for five to ten slow breaths, then return to normal breathing.
Using a band or towel for feedback
A simple way to feel lateral expansion is to wrap a resistance band or long towel around your lower ribs, crossing the ends in front of you and holding one end in each hand. Keep light tension on the band. As you inhale, try to push the band outward with your ribs. As you exhale, gently tighten the band to help the ribs draw in. This feedback makes it easier to notice whether the breath is going into the sides and back or still pushing into the belly or lifting the chest.
Why Pilates uses lateral breathing
Many Pilates exercises ask you to hold a gentle abdominal scoop while you move. If you breathe mainly into the belly, the abdominals release with every inhale, and the spine loses some of its support. Lateral breathing allows full breaths while the scoop stays in place. It also encourages mobility in the rib cage and upper back, areas that can stiffen with long periods of sitting. Finally, coordinating breath with movement helps set the rhythm of an exercise and can improve focus.
Breathing patterns in Pilates exercises
In many exercises, you exhale during the effort or the part that requires the most abdominal work, such as curling up in the roll up, and inhale during the easier or returning phase. There are exceptions, and instructors sometimes change the pattern to suit a person or teaching goal. The hundred uses a distinctive pattern, often five short inhales and five short exhales, while the arms pump. Whatever the pattern, the goal is steady, controlled breathing without holding the breath.
Practicing in different positions
Lying down: Lying on your back with knees bent lets you feel the back ribs press into the mat as you inhale.
Seated: Sitting tall is a convenient way to practice with your hands or a band on the ribs.
Standing: Practicing while standing helps you carry lateral breathing into daily posture.
On hands and knees: In a tabletop position, you can feel the back ribs widen toward the ceiling as you inhale.
Lateral breathing versus belly breathing
Belly breathing, sometimes called diaphragmatic or abdominal breathing, lets the abdomen rise freely on the inhale. It is often used for relaxation, and many people find it calming. Lateral breathing is not better or worse; it serves a different purpose. In Pilates, it helps maintain core engagement during movement. Outside exercise, many people use relaxed belly breathing. Being able to do both, and knowing when to use each, is a useful skill.
A simple daily practice routine
Like any skill, lateral breathing improves with short, regular practice. A few minutes a day is enough. Start seated with your hands on your ribs and take five slow breaths, focusing on sideways expansion. Next, lie on your back with knees bent and take five breaths, noticing the back ribs pressing gently into the mat. Then add the band or towel around your ribs for five more breaths, using its tension as feedback. Finally, stand and take a few breaths while keeping good posture. Over a couple of weeks, the pattern usually starts to feel more natural, and you will find it easier to use during exercises without thinking about it.
Signs you are doing it right
When lateral breathing is working well, your hands or the band move outward on the inhale, while your belly stays relatively quiet and your shoulders stay down. The exhale feels long and complete, and you notice the lower ribs drawing in toward the waist. You should feel calm and able to keep breathing steadily, not strained or breathless. If you can maintain this pattern while moving an arm or a leg, you are ready to use it in more demanding Pilates exercises.
Common mistakes to avoid
- Lifting the shoulders as you inhale.
- Pushing the belly out on the inhale.
- Forcing the breath or breathing too fast, which can cause lightheadedness.
- Gripping the abdominals so hard that the ribs cannot move.
- Flaring the front ribs forward instead of widening to the sides and back.
- Holding the breath during exercises.
Frequently asked questions
Why do we breathe laterally in Pilates?
It lets you keep the deep abdominals engaged to support the spine while still taking full breaths during movement.
Should I breathe through my nose or mouth in Pilates?
Many instructors cue inhaling through the nose and exhaling through the mouth, but approaches vary. Comfortable, steady breathing matters most.
What if I feel dizzy during breathing exercises?
Stop and return to normal breathing. Dizziness can come from breathing too quickly or too deeply. If it continues, consult a medical professional.
