In movement classes, it’s common to hear the phrase: “Take a deep breath in.” This cue, while well-meaning, often reinforces a habit that’s already deeply ingrained in our modern lives—over-focusing on the inhale. What if we flipped that focus? What if, instead of emphasising the inhale, we gave more attention to the exhale?
As a Pilates teacher and movement educator, I believe the out-breath deserves centre stage for a multitude of reasons. Let’s explore why fully exhaling is not only a key to relaxation and reduced stress but also to better pelvic health.
Breath and Your Nervous System: The Sympathetic vs. Parasympathetic
To understand why the out-breath matters, we need to understand how our nervous system responds to stress and relaxation.
- The sympathetic nervous system is your “fight or flight” mode. When activated, it prepares your body to deal with perceived threats—heart rate increases, breathing becomes shallow and rapid, and muscles tense up. While this response is essential in emergencies, being stuck in fight or flight due to chronic stress is detrimental to health, including pelvic function.
- The parasympathetic nervous system, on the other hand, is your “rest and digest” mode. This system promotes relaxation, recovery, and healing. When activated, your heart rate slows, breathing deepens, and tension releases. Importantly, it creates the conditions your body needs to function optimally.
Here’s the connection: A full, focused exhale activates the parasympathetic nervous system. It signals to your brain that you are safe, allowing your body to release tension and shift out of fight or flight into a state of calm.
We’re Stuck in the Inhale
Modern life keeps us in a near-constant state of stress, living in sympathetic dominance. This often means we’re stuck in shallow breathing patterns where the inhale dominates. It’s a reflexive state: short, rapid breaths signal stress, while prolonged exhalations invite calm.
When we focus only on the inhale, we miss out on the essential release provided by a full, complete exhale. A shallow breath cycle means:
- Tension accumulates.
- Oxygen levels decrease.
- Stress persists.
By reversing this focus—by prioritising the out-breath—we create an opportunity to activate the parasympathetic nervous system and reduce stress.
The Out-Breath and Your Pelvic Floor
Your breath and pelvic floor are intricately connected:
- On the inhale, the diaphragm moves downward, and the pelvic floor gently lengthens.
- On the exhale, the diaphragm moves upward, and the pelvic floor recoils or lifts.
When we’re stuck in the inhale—when the breath is shallow or incomplete—the pelvic floor lacks its natural movement. Over time, this can lead to:
- Reduced coordination of the pelvic floor muscles.
- Decreased oxygenation to pelvic tissues.
- Heightened tension in the body, including the pelvis.
Joseph Pilates himself recognised the power of the exhale, famously instructing practitioners to “wring out every last atom of breath.” A full exhale is like a gentle internal wringing:
- It removes toxins from the lungs.
- It releases physical and emotional tension.
- It resets the nervous system, inviting calm and relaxation.
Simply put: Better exhalation = better pelvic health.
Practical Ways to Focus on the Out-Breath
- Start Small: Instead of saying, “Take a deep breath in,” cue: “Gently exhale fully, allowing the inhale to follow naturally.”
- Count the Breath: Try a 4-6-8 count (4 seconds inhale, 6 seconds exhale, 8 seconds pause). Notice the calming effect.
- Use Movement to Enhance Exhalation: Pair movements like spinal flexion (e.g., rounding the spine) or pelvic lifts with the exhale.
- Visualise: Imagine wringing out your lungs like a damp sponge with every exhale.
These small shifts not only encourage deeper relaxation but also restore the natural rhythm between your breath, pelvic floor, and body.
Exhaling for a Stress-Free, Balanced Body
When we prioritise the out-breath, we create space—for relaxation, for better oxygenation, for coordinated pelvic health. It’s a simple yet profound shift in perspective.
So, the next time you cue breath in your class, consider this: Start with the out-breath. Invite your students to release fully, to let go. Not only will they leave feeling more relaxed and centered, but their bodies—and their pelvic floors—will thank them.
“Breathing is the first act of life and the last. Our very life depends on it.”
- Joseph Pilates
By making a small but meaningful change in how we approach breath, we empower our clients and ourselves to experience greater health, presence, and vitality—one full exhale at a time.
Breathing is a major part of the Whole Body Pelvic Health method. You can try it now for free for 7 days, cancel at any time!
