Pilates and yoga both put breath at the center, but they use it differently. Pilates typically uses lateral, or ribcage, breathing to keep the deep core engaged while you move with control, while yoga often uses ujjayi breath and a longer exhale to pace movement and help you settle. Learning both gives you more ways to steady your body and your mind.
Key takeaways
- In Pilates, lateral breathing expands the ribs to the sides so your abdominals can stay gently engaged.
- Pilates usually pairs the exhale with the hardest part of a movement.
- In yoga, ujjayi breath creates a slow, steady rhythm that links poses together.
- An extended exhale is a simple, widely used way to help yourself feel calmer.
- Holding your breath during effort is the most common mistake in both practices.
Why breath matters in movement
How you breathe changes how you move. A shallow, held breath tends to come with tension in the neck and shoulders, while a full, steady breath helps you stay organized and calm under effort. Over time, that steadier breath tends to follow you into the rest of your day.
How breath works in Pilates
Lateral, or ribcage, breathing
Pilates commonly uses lateral breathing. Instead of letting the belly push forward on the inhale, you direct the breath into the sides and back of your ribcage. Your ribs widen like an accordion while your lower abdominals stay gently drawn in.
This lets you keep support around your spine while still breathing fully. It is one reason Pilates can feel so focused: your core stays engaged through the whole movement, not just in the moment of effort.
Breathing with movement
Pilates exercises are usually choreographed with the breath. A common pattern is to inhale to prepare and exhale as you move through the most demanding part of the exercise. In a roll-up, for example, many teachers cue you to inhale as you reach your arms, then exhale as you curl up off the mat.
The exhale helps you draw the abdominals in and stay controlled. Matching breath to movement also sets the pace, so you move with intention rather than momentum. If you are new to the method, Pilates for beginners covers the fundamentals.
How breath works in yoga
Ujjayi breath
Ujjayi is a slow breath in and out through the nose with a slight narrowing at the back of the throat. It creates a soft, steady sound, sometimes compared to ocean waves. That sound helps you notice when your breath gets choppy.
In flowing styles, ujjayi sets the rhythm. Each movement rides a breath: inhale to lengthen or lift, exhale to fold or twist.
Extended exhale
Many yoga teachers cue an exhale that is longer than the inhale, especially in slower styles and toward the end of class. Breathing in for four and out for six is a common starting point.
Many people find this helps them feel calmer and more settled. It is a cornerstone of restorative practice and a useful tool any time you want to slow down. You can find a full evening routine in yoga for stress and sleep.
Belly breathing in rest
In restorative poses, yoga often invites a softer breath where the belly rises and falls freely. There is no need to hold the abdominals in, because the goal is release rather than support.
Simple drills to practice
Try these on a mat at home. Move slowly, and stop if you feel dizzy or light-headed.
- Rib breathing with hands. Sit tall or lie on your back. Place your hands on the sides of your lower ribs. Inhale through your nose and feel your ribs press out into your hands. Exhale through your mouth and feel them draw back in. Repeat for 8 to 10 breaths.
- Exhale to engage. Lie on your back with knees bent. Inhale into your ribs. As you exhale, gently draw your lower belly in toward your spine without moving your pelvis. Release on the inhale. Repeat 8 to 10 times.
- Breath-led bridge. From the same position, inhale to prepare, then exhale as you peel your hips up one vertebra at a time. Inhale at the top. Exhale as you roll down. Repeat 6 to 8 times.
- Ujjayi practice. Sit comfortably. Breathe in and out through your nose, gently narrowing the back of your throat until you hear a soft sound. Keep it quiet and easy. Continue for a minute or two.
- Four in, six out. Breathe in through your nose for a count of four, then out for a count of six. Repeat for a few minutes. Shorten the counts if they feel like a strain.
Common breathing mistakes
Holding your breath
This is the most common mistake in both practices, especially during harder moments. Many people hold their breath without noticing during a plank, a roll-up or a balance. If you catch yourself, exhale and keep the breath moving, even if that means easing off the exercise.
Lifting the shoulders
When the breath stays high in the chest, the shoulders often creep up toward the ears. Aim to breathe into your ribs and back so your shoulders can stay relaxed.
Forcing the breath
Breathwork should feel steady, not strained. Over-breathing or forcing long counts can leave you light-headed. Keep it comfortable and build gradually.
If you have a respiratory, heart or other medical condition, or are pregnant, talk with your doctor before trying new breathing techniques, and let your instructor know so they can offer modifications.
Bringing it together
The two approaches complement each other. Pilates teaches you to breathe while keeping your core supported. Yoga teaches you to use your breath to pace movement and to slow down.
At Space, breath sits at the center of Pilates and Yoga. Space Pilates uses classical mat work with breath-led movement, and Space Yoga focuses on mobility, breath and release. The benefits of yoga guide covers what else a regular practice can add.
Questions
Why does Pilates use ribcage breathing?
Breathing into the sides and back of the ribs lets you breathe fully while keeping the deep abdominals gently engaged. That support helps you move with control.
Should I breathe through my nose or mouth?
It depends on the practice and the cue. Yoga often uses nose breathing throughout, while many Pilates teachers cue an inhale through the nose and an exhale through the mouth. Follow your instructor and keep it comfortable.
What should I do if I feel dizzy during breathwork?
Stop the technique and return to your natural breath. Sit or lie down until the feeling passes. If dizziness happens often, check with your doctor.
Can I practice breathwork outside of class?
Yes. Simple drills like rib breathing or a longer exhale can be done almost anywhere, and practicing between classes makes the cues feel natural sooner.
Ready to put your breath into practice? Try 2 weeks of unlimited classes for $69 at Space Pilates + Wellness Society in Sanford and find your rhythm, longer and stronger.
Try it at Space. Space Pilates: classical mat pilates, 45 to 50 minutes. About the class · 2 weeks unlimited for $69
Part of the guide: Benefits of Yoga: A Complete Guide to Body, Breath and Mind
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Updated October 2026.