From Stress to Strength: The Power of Breath in Pilates
Discover how intentional breathwork can reduce stress, balance your nervous system, and elevate your Pilates practice. Backed by 30 years of experience, this post breaks down the science and method behind a simple, powerful breath rhythm that transforms both body and mind.
Rena Shields
4/5/20251 min read
How Breathwork Transformed My Pilates Practice
When I first started training clients on Pilates equipment back in 1999, there wasn’t much information out there about breathwork. Most of the focus was on movement mechanics, but I quickly realized something was missing. My clients weren’t just physically tense; they were stressed, and their breath was at the center of it all.
I needed a way to help them feel grounded, connected, and in control. That’s when I started using something simple but powerful: The Hundreds: a foundational Pilates exercise that pairs movement with a steady breathing pattern, 5 counts to inhale, 5 counts to exhale.
This became my framework for building breath control and activating the diaphragm. But here’s the truth: most people couldn’t sustain that rhythm. A full 5 count inhale and exhale? Much more difficult than it sounds. And that’s what got me curious.
As more research became available online, I found a study that changed my approach. It explained that to balance the autonomic nervous system, the ideal breath cycle is a six-second inhale and a six-second exhale, all through the nose. The inhalation stimulates the sympathetic nervous system (your fight-or-flight response), while the exhalation activates the parasympathetic system (your rest-and-digest mode). Together, they help regulate stress and bring the body into balance.
That’s when I shifted my cueing—guiding clients to work toward that six-second breath pattern. It wasn’t about perfection. It was about practice. Over time, I saw the transformation: people felt calmer, stronger, and more present—not just in class, but in their everyday lives.
For the past 25 years, I’ve integrated this breathwork approach into thousands of hours of Pilates sessions. It continues to be one of the most effective tools I use to help clients reduce stress, improve core control, and restore nervous system balance.
Let’s breathe better—together. Your nervous system will thank you.
Ready to experience the power of breath in your own body?
Whether you're new to Pilates or looking to deepen your practice, learning how to breathe with purpose can shift everything—from your workouts to your mindset.
