With all we are continually adapting to during this time marked by change, many of us are already overrun by stress hormones (adrenaline and cortisol) and experiencing side effects from shortness of breath to digestive issues. Pumping the breaks on our nervous system's "fight or flight response" is part of the magic of Pilates, and why this particular exercise form can greatly assist beyond others as a pathway to "whole person wellness," particularly during periods of elevated stress in our lives.

Pilates is well known for alleviating anxiety, but it is hard to know why certain fitness modalities have a calming effect more than others.  Pilates is a low impact form of exercise, meaning it will not trigger the release of stress hormones based upon a prolonged elevated heart rate. However there is more to it. The real key is that Pilates trains your brain, and mindful exercise can have a restorative effect on our parasympathetic (subconscious) nervous system. Original Method Pilates combines deep breathing in a mindful pattern with movement as the original founder of the method, Joseph "Joe" Pilates designed. The Pilates method has a tremendous wealth of mind-body benefits, not least of which is a mood boost!

Breath is a key principle of Pilates. Slow, controlled breath patterns often naturally calm the body’s natural stress response. Additionally, deep muscle control and activation helps restore our central nervous system to improve function. The nervous system is the "messenger" and our muscles and tendons supply the work. In order for our nervous system to send clear messages to our muscles we, ideally, need to be in a more relaxed state of body and mind. Pilates asks us to focus to work without unnecessary strain. In doing so, a Pilates practice assists all bodies, all levels to build lean muscle mass, all while shedding our minds of the worries of the day. Pilates then becomes a powerful tool we can use to be more confident, present and serene from day-to-day. 

Reset, destress, and clear your thoughts with some of these basic exercises which can be done at home to calm your mind and relax your body. As we work from home and venture out less, we are all walking less and sitting more. Try these exercises which can alleviate stiff muscles in the main areas holding tension in the body these days for our clients, such as the hips, neck, chest, and shoulders.


ACCORDION BREATHING*

Lie down with hands cupped over the sides of your ribs. With knees bent, feet and hips flat. Relax your shoulders, and feel the back of your shoulder girdle broad on the mat.  Imagine an accordion inside your rib cage that expands as you inhale, and feel the low side ribs expand east to west. Inhale deeply through the nose for 5-counts. As you exhale through the nose 5-counts let the sidewalls of the rib cage naturally return to a narrower position. On the last breath, exhale deeply and pull in your low abdominals toward your spine.

Do this four to six times, making sure to relax the face and jaw on each breath. 

*Breathing in and out of the nose cleanses the breath more fully while also slowing respiration. Sometimes simply taking 3 of these deep breaths, being mindful of the feeling of your lungs expanding and counting the inhale and exhale, can immediately lessen muscle tightness and stress.


PELVIC TILT to BRIDGE

Lie down, mindful to have your knees bent, your feet parallel and placed 5 inches apart on the mat. Relaxing the upper body, chest and neck, make sure you are lying squarely in the center of the mat. Place your arms narrow to your sides and press down firmly through your back arms and palms.

Inhale, lift your sitting bones up towards your back thighs (the lower back will come closer to the floor) and tone your seat muscles – you are going to now hold the position and suspend your breath for three seconds. Exhale and release your sitting bones heavy back down to the mat (the lower back will be arched up from the floor). 

Repeat the above 5 times.

To bridge, tilt the sitting bones up towards the back thighs and tone your seat. Continue to sequence lifting your hips and peeling your back up from your mat as you feel your arms & feet push down. Stay at the top of your bridge with high hips (hip extension) for 3 counts, suspending your breath. Keep your sitting bones lifted towards the ceiling and your seat strong as you suspend the top of the movement. Exhale segmenting your spine down from the back of the ribs to your bum, making sure your sitting bones are the last thing to come back towards the floor.

Focusing on the breath and the articulation of the spine, you will open up the hips, back and chest. Breathing and sequencing the spine can assist in relaxing the nervous system and releasing any built-up muscle tightness.


HIP to SPINE ROTATION

Lying on the floor, knees bent and together, make a ‘T’ position with your arms (palms up). Keep the back of your shoulder blades wide on the mat during this exercise. Sway both legs to the left and look over to the right. Press your right inner thigh down, lifting the right hip up and over towards the left (hip rotation). 

Taking two deep breaths, focus on filling the lungs out into the entire inner expanse of the rib cage. Roll back to the mat, sequencing back from your right ribs to your right hip as you scoop your low abdominals towards your back waistband.

Repeat two to three times.

Rotation of the spine is key to release fascia (outer layer of muscle tissue), lubricate the small joints of the spine and ribs, warding off back pain while alleviating chest muscle tightness. 


To deepen the therapeutic benefits Pilates provides, find yourself an authentic Pilates studio with instructors knowledgeable in the Original or Classical Pilates methodology. A Pilates Studio should have many pieces of equipment that work as a complete system to support you. Aero Joe instructors work to not only inspire your fitness goals, but to set you on a path to living a more stress-free life. When the mind and body are uniformly developed and cared for, the impact is powerful.


Pilates is low impact, and relieves anxiety and stress. The Pilates method imparts a wealth of benefits:

  • Brain training promotes anti-aging (build and strengthen brain synapses)
  • Mindful muscle activation restores the nervous system
  • Movement combined with breath calms the "fight or flight” stress response
  • Calms the mind and emotions
  • Improves memory
  • Improves resilient thinking and creativity
  • Relieves unnecessary muscle tension & chronic pain in the body
  • Pilates makes you happier!


Alison Page is Aero Joe Pilates Founder & President has been teaching Pilates successfully for 17 years in New York, Louisiana and Alabama. Most recently she completed Masters Program Heritage Training under the direct mentorship of Master Instructor Cara Reeser. Alison currently serves as a Host Ambassador for a satellite program of Streamline Pilates Teacher Training in Birmingham, AL, and a founding partner of Pure Movement Summit Birmingham.