Breathing in Sports: Scientific Research and Pilates Principles
- Ferit Celik
- Dec 20, 2025
- 7 min read
Breathing is an essential part of our lives. However, using proper breathing techniques while exercising can improve performance and reduce the risk of injury. This blog will cover the scientific basis of breathing in sports and the breathing principles in Pilates.
The Importance of Breathing in Sports and its Place in Pilates
Proper breathing during exercise is a crucial factor in the success of physical activity. Breathing isn't just about taking in oxygen; it's also essential for maintaining physical and mental balance. Pilates is an exercise method that emphasizes the harmony between breath and movement. According to the Pilates philosophy, deep breathing allows muscles to work more effectively and helps maintain body balance.
Scientific Research
Numerous scientific studies have examined the effects of breathing on sports performance. For example, McConnell (2013) investigated the positive effects of breathing techniques on sports performance, finding increased muscle activation and oxygen circulation. Kocjan et al. (2017) demonstrated that diaphragmatic breathing increased the activation of abdominal and thoracic muscles. Hackett and Chow (2013) explained the effects of the Valsalva maneuver on intra-abdominal pressure. These findings demonstrate that correct breathing techniques not only improve performance but also reduce the risk of injury.
BREATHING
While breathing
• The diaphragm contracts.
• The dome lowers.
• The lungs expand in volume and take in air.
• Abdominal pressure increases.
• The pelvic floor relaxes.
While exhaling
• The diaphragm relaxes.
• The dome rises.
• The volume of the lungs decreases and air is expelled.
• The transversus abdominis muscle contracts.
• The pelvic floor contracts.
When to breathe in and when to breathe out while exercising.
In sports activities, the timing of breathing is critically important. For example, when doing push-ups, it is generally recommended to inhale while lowering and exhale while rising. In squats, inhale while lowering and exhale while rising. Similarly, in weightlifting exercises, breathing should be regulated according to the intensity of the movement. This kind of correct timing both ensures more efficient muscle work and reduces the risk of injury.
The Breathing Principle in Pilates
In Pilates, lateral thoracic breathing and the synchronization of breath with movement are fundamental principles. Breathing in Pilates helps activate the core muscles (abdominal, lower back, and back muscles). Correct breathing allows muscles to function better and increases the effectiveness of the program. In this method, the expansion of the ribs during inhalation provides better control during exercise. This structuring of breathing strengthens the athlete's movements and focus.
IMPORTANT NOTE: In Pilates, breathing is actually variable. It can change depending on how the movement is performed. Therefore, the balance of breaths can also change to increase or decrease the difficulty of the exercise.
Breathing Techniques
1- Diaphragm
Breathe into and around your abdomen.
2- Horizontal Costal Breathing
Allow your ribs to expand without moving your abdomen as you inhale. Exhale by bringing your ribs inward.
3- One-Lung Breathing
Lean to one side and place your opposite hand on your lower ribs.
Focus on directing your breath towards your upper lungs.
3- Phased Breathing
It is used in rhythmic movements.
Intermittent breathing means dividing a breath into equal parts.
This can be exemplified by taking 5 breaths in and 5 breaths out. Depending on the individual's capacity, this can also be done as 3 breaths in and 3 breaths out.
Learning proper breathing techniques during exercise not only improves performance but also supports overall health. Being mindful of breathing makes exercise more effective and enjoyable. Therefore, learning and practicing breathing techniques is of great importance for both athletes and individuals interested in Pilates.
In Pilates, breath control is just as important as the movement itself because breathing keeps your core muscles (especially your abdominal muscles) active.
The basic rule is this 👇
General Pilates Breathing Principles
During preparation and the non-power-generating phase → Breathe
During exertion (muscle contraction) or strain → Exhale
This is also known as the "exhale and apply force" principle.
Let's explain with examples.
Movement | Breathe | Exhale |
The Hundred | Take 5 small breaths (while pumping your arms upwards) | Exhale deeply 5 times (while raising your arms) |
Roll Up | Before initially rising | While rising (lifting the spine off the ground) |
Single Leg Stretch | While pulling one leg | When switching to the other one (abdominal muscles remain contracted) |
Double Leg Stretch | As arms and legs extend | While pulling your knees in |
Swan Dive | As you inhale, begin to lift yourself upwards using your arms. | Return to the starting position. |
Spine Stretch Forward | sitting upright | Rolling forward |
Why is it like this?
Exhaling → activates abdominal muscles more easily.
Breathing → lengthens the spine, brings oxygen to the body.
Proper breathing → supports the rhythm, control, and core strength of movement.
EXAMPLES OF SCIENTIFIC RESEARCH MENTIONED ABOVE
McConnell, A. K. (2013). Respiratory Muscle Training: Theory and Practice. 2nd edition. London: Churchill Livingstone/Elsevier.
The main content of the book/study:
McConnell (2013) explains that respiratory muscle training (especially inspiratory muscle training, IMT ) can both improve performance in athletes and support rehabilitation in respiratory diseases.
In summary, the key points are:
🫁 1. The importance of respiratory muscles
Respiratory muscles (especially the diaphragm and accessory inspiratory muscles) can be trained just like other muscles.
The endurance and strength of these muscles directly affect both athletic performance and respiratory function.
🧠 2. Theoretical foundation
Increased ventilation requirements during exercise can lead to fatigue of the respiratory muscles.
Respiratory muscle fatigue reduces blood flow to peripheral muscles (e.g., leg muscles) (metaboreflex).
🏋️ 3. Exercise (breathing exercise / IMT protocol)
This is usually done with specialized devices ( PowerBreathe , Threshold IMT , etc.).
Typical program:
Density: 30–60% of maximum inspiratory pressure (MIP)
Duration: 1–2 sessions per day
Repeat: 30 breaths per session.
Duration: 4–6 weeks or longer
Objective: To increase the strength and endurance of the diaphragm and accessory muscles.
⚙️ 4. Effects
Increased VO₂max, ventilation threshold, and exercise duration.
Decreased subjective perception of shortness of breath (dyspnea).
Improved quality of life in conditions such as chronic obstructive pulmonary disease (COPD), asthma, and heart failure.
Reference example (in APA format):
McConnell, A. K. (2013). Respiratory Muscle Training: Theory and Practice (2nd ed.). London: Churchill Livingstone/Elsevier.
Kocjan J. et al. (2017). "Network of breathing. Multifunctional role of the diaphragm: a review." Advances in Respiratory Medicine , 85(4), 224-232.
Aim
To explain the diaphragm's functions not only in respiration but also in relation to multiple systems such as posture control, circulation, lymphatic flow, and emotional regulation.
Method
This study is a review article ; the anatomical, neurophysiological, and functional aspects of the diaphragm were evaluated by reviewing the existing literature.
Findings
The diaphragm contributes not only to breathing, but also to postural control, spinal stability, venous return, and autonomic nervous system balance .
The diaphragm has multifaceted interactions with the cardiovascular, emotional, and visceral systems through its fascia and nerve networks .
The rhythmic nature of breathing creates a " network of breathing " that supports the synchronization of other bodily functions.
Conclusion
The diaphragm should be considered not merely a respiratory muscle, but a multi-systemic integrative organ . This understanding enhances the importance of breathing and postural balance mechanisms in both clinical diagnosis and rehabilitation approaches.
Below is a summary, findings, and interpretation of the article "The Valsalva Maneuver: Its Effect on Intra-Abdominal Pressure and Safety Issues During Resistance Exercise" (Daniel A. Hackett & Chin-Moi Chow, 2013).
Article information
Authors: Daniel A. Hackett & Chin‑Moi Chow. ResearchGate+1
Publication: The Journal of Strength & Conditioning Research , Vol 27, No 8, pages 2338–2345, 2013. Lippincott Journals+1
Subject: Evaluation of the effects of Valsalva Maneuver (VM) application on intra-abdominal pressure (IAP) and its safety during resistance exercise. Lippincott Journals+1
Objective and hypothesis
Objective: To systematically investigate the effects of VM alone on IAP and the hemodynamic (e.g., blood pressure) effects of VM application during resistance exercise on IAP. Lippincott Journals+1
Hypotheses:
VM alone will increase IAP. Studocu+1
Applying VM during resistance exercise will further increase IAP compared to free breathing. Lippincott Journals
Applying VM during resistance exercise will increase blood pressure responses compared to free breathing. Lippincott Journals
Findings
VM alone significantly increases IAP. Lippincott Journals+1
The application of VM during resistance training results in an increase in IAP as the load increases. Studocu+1
However, the increase in IAP during exercise is generally lower than the peak IAP values obtained with VM alone. Lippincott Journals
An increase in blood pressure has been observed when VM is used in conjunction with exercise; the blood pressure response may be greater when VM is used alone. (Lippincott Journals)
From a safety standpoint: The article notes that VM (Ventilator-to-Ventil) application is common in high-resistance exercises, but carries potential risks, particularly in individuals with cardiovascular disease. Lippincott Journals
Comments / Application Suggestions
It is suggested that VM may naturally occur to improve spinal stability during high-load resistance exercises such as weightlifting, because increased IAP can provide “mass support” around the spine. (Lippincott Journals)
However, it is important for practitioners to consider the hemodynamic burden of VM, especially in individuals with high workloads or significant health risks.
Exercise professionals:
Assessment of the individual's cardiovascular risk profile before education,
Controlling breathing and breath-holding strategies during exercise,
It can be emphasized that controlled breathing techniques should be preferred over VM (Ventilator-assisted breathing) if necessary.
The limitations of the study include: differences in the methodologies of the studies, the limited number of studies that performed IAP measurements, and the rarity of adverse hemodynamic events, although they have not been systematically studied sufficiently.
Abbreviation | Opening | Definition | Relationship with Exercise | Relationship with Spinal Stability |
IAP | Intra-Abdominal Pressure | Intra-abdominal pressure | It supports weightlifting in resistance exercises; it demonstrates core muscle activation. | Increased IAP (intraocular pressure) reduces the direct bearing of the load on the spine by supporting it from the outside. |
VM | Valsalva Maneuver | The maneuver of holding your breath and contracting your chest and abdominal muscles. | It is naturally applied in high-resistance exercises; it can increase power production. | VM increases spinal stability by raising IAP, but it can also raise blood pressure. |
The Effects of Breathing
In conclusion, breathing and combining it with exercise not only makes physical activity more effective but also helps improve overall health. Breathing also has positive effects on stress reduction and mental balance. Breathing with the correct techniques is a skill that everyone should practice as an indispensable part of their athletic life. Remember, breathing in and out is critical to your health, performance, and overall quality of life.
Sources
McConnell, A. K. (2013). Respiratory Muscle Training: Theory and Practice
Kocjan, J., et al. (2017). The impact of diaphragmatic breathing on abdominal and thoracic muscle activity .
Hackett, D. A., & Chow, C. M. (2013). The Valsalva maneuver: Its effect on intra-abdominal pressure and safety issues during resistance exercise .
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