Breathwork in Reformer

Breathwork is a trending add-on in some classes. However whilst Joseph Pilates intended breath to support all of his movement practice mindfully, the field of 'breathwork' offers numerous ways to actively cue breath throughout the class to help build a bridge to increase mind-body connection, lower stress hormones, as well as increase the type of active breathing that helps fuel the body for movement.

Here are a few styles of breathwork that may be woven into class plans that deepen our connection to the breath.

Option 1: Awakening Breath

Ideal before an early morning class, first movement of the day, or when clients arrive feeling disconnected from their bodies.

• Take a deep inhale through the nose.

• Pause gently at the top of the breath.

• Exhale slowly through the mouth.

• Repeat for several rounds.

  
  

Teacher Cue

“Let the inhale travel all the way down toward the base of the ribs, gently stretching the diaphragm from within. Pause for a moment, and then exhale slowly, feeling the body soften around the breath. With each round, invite a little more awareness into your ribs, belly, back, pelvic floor, hips, legs and full body.”

Somatic Intention

This breath is less about relaxation and more about awakening—expanding the breathing space, improving rib mobility, and helping clients arrive in their bodies before movement begins.

Option 2: Three-Dimensional Breath Awareness

Ideal for general Pilates classes and developing embodied awareness.

• Inhale into the sides and back of the ribs

• Exhale and feel the ribs soften inward & downward

• Continue naturally for several breaths

  
  

Teacher Cue:"Notice the landscape of your breath. Become aware that you can expand into the belly & also the ribs. Like an explorer find more space in the body with each breath. The ribs can expand to the sides, to the ceiling, to the carriage.. your body in 3-dimensions. "

Option 3: Gratitude Breath

Ideal for wellness, retreat, or somatic-focused classes.

• Inhale: notice something your body allowed you to do today.

• Exhale: offer gratitude for that experience.

• Continue for 3–5 breaths.

  
  

Teacher Cue:"Rather than focusing on how the body looks, reflect on what it allows you to feel. Let your breath anchor you in your centre and move from there, grateful for how you can move today"

Option 4: Coherent Breathing

Ideal for helping clients transition back into their day feeling centred.

• Inhale for 5 counts

• Exhale for 5 counts

• Continue for 1–2 minutes

  
  

Teacher Cue:"Imagine the breath moving like a gentle wave—steady, smooth, and continuous. Allow yourself to settle into a rhythm that feels effortless."

Option 5: Cyclic Sigh (Release & Recalibrate)

Ideal after a challenging sequence, strong core work, or when you want clients to let go of residual tension.

• Take a full inhale through the nose.

• Add a second small sip of air through the nose.

• Exhale out through the mouth with a sigh.

• Option to repeat a couple of rounds, but one can be enough to discharge the CO2 and tension.

  
  

Teacher Cue

“Take a full inhale, then a second gentle sip of breath to expand a little more. Exhale through the mouth as if you are fogging up a mirror. Let the jaw soften, the shoulders drop, and allow any effort that is no longer needed to leave the body.”

Somatic Intention

This breath can help discharge built-up tension, reduce the feeling of breathlessness after exertion, and support a shift from effort back into regulation.

Option 6: Down-Regulating Breath

Ideal for evening classes, yin reformer, mobility, restore, or nervous system-focused sessions. It can also be used at the end of a class to bring the heart rate down and leave clients feeling grounded.

• Inhale through the nose for 4

• Exhale through the nose for 6–8

• Repeat for 2–6 rounds

  
  

Teacher Cue:"Allow each exhale to be slightly longer than your inhale. Let the body receive the message that there is nowhere else to be and nothing else to do."

These options could provide a beautiful somatic arc for your classes:

→ awaken → effort → release → regulate → integrate.

Or choose a practice to support your intention for your class. Breathwork can be a powerful tool to assist your pilates practice & have clients coming back for more.