Pilates and mindfulness: Increasing Concentration During Exercise

It is commonly known that mindfulness techniques, such as breathwork and meditation, can elevate mood, lessen tension and anxiety, and increase sense of wellbeing. However, there are additional advantages to combining thoughtful movements into Pilates exercises. Pilates is a special kind of exercise that combines breathing, concentration, and physical movement. This combination enhances focus and encourages relaxation.

1. Pay attention to your breathing.

You have to pay close attention to your breathing during several of the Pilates exercises. Paying attention to your breathing pattern improves control and helps you synchronise your movements. This is particularly crucial while doing exercises like the Pilates roll-up that call for accuracy. Including breathing exercises in your Pilates routine also promotes awareness. This is so because breathing exercises are frequently used as a type of meditation. The core of mindfulness is being more aware of the present moment, which may be achieved by paying attention to your breath. Additionally, mindfulness promotes bodily awareness, which can lessen stress and enhance Pilates performance. During Pilates, you can become more aware of the muscles that are working and any changes in energy by paying attention to how your body feels. You'll be able to execute your Pilates exercises more accurately and efficiently as a result of this increased awareness. After your workout, this can also help you feel less stressed and more at ease.

2. Take a deep breath.

Regardless of whether they are utilising the IMX Reformer or the mat for their Pilates practice, our teachers will frequently advise students to concentrate on their breathing. By ensuring that every activity is performed correctly, effective breathing helps to engage the right muscles and prevent injuries. Enhancing mindfulness and fostering a closer relationship with your body are two other benefits. Furthermore, mindful breathing has been shown to lower stress and elevate mood. The parasympathetic nervous system is stimulated by the deep breathing exercises that are frequently employed in mindfulness exercises, which lower tension and encourage relaxation (Keng et al., 2011: 102). You may improve your focus and get more out of your Pilates lessons by including mindfulness into your routine. Focusing on the exercises can help your body and mind work together to produce better, faster outcomes. See the difference when you try implementing some of these mindfulness activities into your weekly Pilates practice! (Photo courtesy of Daniel Gilbert)

3. Pay attention to your body.

Including mindfulness in your Pilates practice can help you maintain body awareness. It helps you to become more aware of and feel the small motions of your muscles, which can enhance performance, prevent injuries, and improve alignment. When exercising, you can use a variety of anchors to help you stay in the present. Some examples of anchors include the sound of your heartbeat, the feel of your feet hitting the ground when you run, or a specific movement that calls for intense focus, like rolling up through your spine's vertebrae forward during a Pilates session. This can help you get the most out of your workout by enabling you to quickly return your focus to the subject at hand when your mind wanders. While adding mindfulness to your Pilates practice might be helpful, it's crucial to keep in mind that physical activity is another powerful tool for stress relief and mental health enhancement. It's crucial to enjoy yourself and the process of working out because of this.

4. Pay attention to your thoughts.

During your Pilates practice, if you find your thoughts straying, just bring them back to your body and breathe. Some people may find this technique challenging, and it may take some practice. By enhancing your capacity to regulate your thoughts and attention, mindfulness exercises can help you get more out of your workouts and complement Pilates' emphasis on the mind-body link. But it's crucial to remember that you should seek professional assistance if you are experiencing severe mental health problems. An observational study that compared students enrolled in Special Recreation classes to those in a Pilates Method class discovered that the Pilates Method group increased their mindfulness more than the control group did at the start, middle, and end of the semester. Improvements in mood, stress levels, and sleep quality were linked to this. Caldwell and colleagues, 2010: 440. ***