A LOT is said about mindfulness these days, you may have heard the expression and wondered what it means. Mindfulness can be defined as “the intentional, accepting and non-judgmental focus of one’s attention on the thoughts and sensations occurring in the present moment”. There are a growing number of studies showing that mindful practices contribute towards reducing depression and anxiety, help boost the immune system and increase personal satisfaction and creativity.

So how does this relate to my particular movement practice, which as you probably know, is Pilates. I run a busy Pilates studio in the centre of York and one of the big features of our classes, which I always emphasise, is concentration. The practice of Pilates is based around a set of principles which help to define how the movements are performed. Precision, centring, breath, control, concentration, flowing movement, isolation, coordination are all part of the Pilates method. Being focused enough to keep all that going while you perform your ‘Roll Up’ or ‘Hundreds’ is in itself enough to blot any other thoughts out of your head. But the two principles that really draw you into the present are concentration and breathing.

It takes a while to settle into The rhythm of Pilates breathing which involves a focus on the movement of the diaphragm and rib cage. As you learn to concentrate on the rhythm and direction of your breath you notice the effect that the mechanics of breathing has throughout the the body. Breath technique is the last part of the jigsaw that I teach new students, but it is in fact the most important element of a thoughtful movement method like Pilates, Yoga and Tai Chi for example.

Our diaphragm, which is the main muscle of respiration, is continuous with the internal abdominal wall, the pelvic floor and the Iliopsoas. The iliopsoas is our deepest muscle which grows out from the spine and lines the inside of the pelvis. It connects our legs to our trunk. I’m fascinated that our breathing mechanism is so directly interconnected with our limbs. We inhale and the diaphragm flattens down into the abdominal cavity creating intra abdominal pressure and strengthening the deep postural muscles as they resist the force. As we exhale the diaphragm releases and facilitates stability in the spine and pelvis. In Pilates we use this physiological knowledge to support different phases of each exercise. The outward breath allows the spine to flex with stability, shoulder position is released on the out breath, the pelvic floor muscles are easier to contract too. The inward breath creates mobility in the spine as the ribcage is expanded and spinal joints and processes are mobilised. At the same time, when we inhale it’s easier to extend the spine and stand tall.

With time, patience and practice it becomes easier to concentrate on the breathing element of exercise. When you know how to do it, you can become mindful of that in every aspect of life. We are always breathing after all.

- Patricia Issitt is a movement therapist and Pilates instructor based in York. Find out more at yorkpilates.com