A different but equally demanding context is recovery after thoracic surgery. Procedures within the chest (such as after lung cancer, cardiac surgery, or reconstructions) leave patients with pain, scars, weakness, and reduced mobility. Every deep breath can initially cause discomfort.
As a result, many patients breathe shallowly, as if afraid to expand their chest. Unfortunately, this promotes complications. Poor lung ventilation increases the risk of secretion build-up and infections.
Research published in the European Journal of Cardio-Thoracic Surgery showed that patients who included Pilates elements in rehabilitation recovered faster, had fewer complications, and returned more easily to daily activities. Simple exercises (gentle arm movements, opening the chest softly, or conscious breathing) were enough to strengthen respiratory muscles and improve overall performance.
Posture
You can’t talk about breathing without mentioning posture. Rounded back, shoulders forward, and a closed chest—all these limit the lungs’ space. Every inhalation becomes shallower, and respiratory muscles work at a reduced range.
A 2020 study at Seoul National University found that 12 weeks of regular Pilates in people with chronic back pain not only reduced pain but also improved breathing parameters. This shows how strongly body alignment affects the ability to breathe freely. It’s like opening a window in a stuffy roo: a small change brings in fresh air and freedom.
How to start
Pilates doesn’t require much space or expensive equipment. All you need is a mat, a quiet place, and the willingness to try. That’s good news: it means you can start right now, even in your own room. The most important things are attitude and consistency. You don’t need to jump into difficult sequences; just a few simple movements and awareness of your body are enough.
Simple exercises to add to your daily routine
Rib breathing exercise
Lie on your back with your knees bent and shoulders relaxed. Place your hands on the sides of your ribcage, just above your waist. Inhale calmly through your nose, directing the breath so the ribs gently expand outward. Then slowly exhale through your mouth. The exhalation should be longer than the inhalation, as if you were blowing out a candle very slowly.
This teaches diaphragmatic breathing and helps calm shallow, nervous breaths.
Chest opening
Place a rolled blanket, cushion, or Pilates roller along your spine under your back. Spread your arms wide with palms facing upward. Let your shoulders drop down as your chest opens effortlessly. Breathe calmly and notice how the breath fills your body.
This exercise is especially helpful for people with tight chest muscles and a habit of hunching. It feels as though your lungs suddenly have more space.
Postural awareness throughout the day
Stand or sit comfortably. Lengthen your spine, gently lift your sternum, and relax your shoulders. Imagine someone lightly pulling you upward by the crown of your head.
This small correction makes a big difference: your lungs expand more freely, and your breath becomes deeper. You can practice this anytime: at your desk, while walking, or even waiting in line.
Tips for safe practice
- Don’t push yourself. Pilates is not about breaking records. If you feel breathless, in pain, or overly tired, stop. That’s your body asking for a break.
- Listen to your body. Your breathing may change daily; sometimes deeper and calm, sometimes shorter and tense. Instead of forcing it, observe and adjust intensity to your abilities.
- After surgery, practise under supervision. A physiotherapist or experienced Pilates instructor will help tailor exercises to support healing and avoid stressing the scar. This is especially important in the first months of recovery.
- Consistency is key. Better 5 minutes every day than an hour once a week. Daily, even brief practice signals your body to adapt. Over time, those small sessions add up to a big change.
Extra tricks for a good start
- Play calm music to keep your breathing rhythm.
- Practice in the morning before your day begins; breathing will become your first dose of energy.
- Keep a short journal; write down how you feel after each session. This will motivate you to stay consistent.
- Use a yoga mat if you have one. It gives a stable base and creates your own little “breathing corner”.
The power of calm and its effect on the mind
Breathing is not only a physiological process but also a signal to the nervous system. Shallow, rapid breaths tell the body you’re stressed. Deep, calm breaths activate the parasympathetic system; the one responsible for regeneration and relaxation.
In respiratory illnesses, the mind plays a huge role. Fear of breathlessness can trigger extra tension and trap the body in a vicious cycle. Pilates works as an anchor here. Focusing on movement and conscious breathing creates a sense of stability.
After a few weeks of practice, many patients notice that deeper breathing appears not only on the mat but also in stressful situations. This translates to better sleep, calmer reactions to sudden exertion, and greater confidence in everyday activities.
Small steps, big changes
Pilates does not replace medication or professional rehabilitation. But it can support them in very concrete ways. It acts like a quiet teacher, reminding you to trust your body and showing how breath can become a source of strength.
You don’t need expensive equipment or a gym. Just a mat, some space, and a few minutes a day. Gradually, you’ll notice your breathing becoming easier, your body more flexible, and your anxiety less intense.
Small steps, repeated consistently, lead to big changes. Your breath can be your ally.
This post was created in collaboration with balanced-body.ee
Adam Mulligan, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.