Dysregulation of the autonomic nervous system often develops quietly. In its early stages, there may be no noticeable symptoms, and by the time it is recognized, restoring balance can be quite challenging. Through the Pilates breathing technique—inhale through the nose and exhale through the mouth, with a slow and complete release of air—we can effectively stimulate the parasympathetic nervous system and support autonomic balance.
In our studio, we frequently observe that clients arrive feeling overwhelmed by the demands of daily life. They often report physical and mental fatigue, accompanied by significant tension in the neck and shoulders, and express an eagerness to begin class. Yet, halfway through the session, a noticeable shift occurs: facial tension softens, the eyes grow calmer and heavier, and the entire body begins to relax. Even symptoms such as tension headaches may subside, leaving clients feeling as though a weight has been lifted—almost as if by magic.
In today’s fast-paced world, many individuals unconsciously develop shallow breathing patterns. By cultivating focused breathing during Pilates practice, we can influence the vagus nerve and activate the parasympathetic nervous system, allowing the body to transition from a “fight-or-flight” state to one of “rest and restore.”
This shift is facilitated by the breathing patterns emphasized in Pilates. To support movement, clients are often encouraged to fully empty the lungs, naturally lengthening the exhalation. As the exhale deepens, the diaphragm relaxes and ascends, increasing pressure within the thoracic cavity. This creates a gentle compression of the heart, which in turn slows the heart rate. This deceleration is amplified through the vagus nerve, signaling to the brain that the body is safe.
These signals travel via the vagus nerve to the nucleus tractus solitarius in the brainstem, where the brain interprets them as a state of physiological stability. The brainstem then integrates this information and communicates with the emotional centers of the brain, helping to inhibit the amygdala, reduce anxiety, and dampen fear responses. At the same time, activity in the prefrontal cortex is enhanced, supporting greater emotional regulation and stability.
This is why we often say that through breathwork in Pilates, we help guide the brain out of chaos and back into a steady, regulated rhythm.
Below, we will use the classical Pilates exercise Roll Up to demonstrate these principles in practice.
All ideas and assertions expressed in The CORE are those of the individual contributors, offered to spark conversation, enrich understanding/inspire growth and share diverse perspectives within our community. They may not necessarily reflect the views of Balanced Body®.
Ivy Pan Ploor — Empowering the Mandarin-speaking community through the art of Pilates.
Owner of Agile Body Studio and the only Mandarin-speaking Balanced Body Educator in North America, teaching Pilates bilingually (English/Mandarin) to heal, transform, and inspire the next generation of instructors.
