PILATES is a movement method which draws on a set of principles which we apply to our ‘exercises. Precision, centring, breath, control, concentration, flowing movement, isolation and coordination are all foundational to Pilates.

Being aware and keeping focus while you do your ‘hundreds’ or 'shoulder bridge’ is in itself enough to wipe any distractions from your mind. But the two principles that really bring you into mindfulness are concentration and breathing.

Pilates breathing takes time to settle into. Take some time to listen to your breath, and to notice the movement of your diaphragm and rib cage.

Pilates teachers use their knowledge of breathing anatomy to support different phases of each exercise. The outward breath allows the spine to flex with stability, the pelvic floor muscles contract too. The inward breath mobilises the spine as the ribcage is expanded and spinal joints and processes move. When we inhale it’s easier to extend the spine and stand tall.

Try this: lie down flat on your back. Place a cushion under your head if your head tends to tilt back. Knees are bent, feet about six inches apart. Have your heels a few inches forward from your bent knees. Sink into the ground. Hands are palms down on the floor, slightly reaching towards your ankles but relaxed. In this position the back has no forces applied to it, and the shoulder area can fall open into a natural position.

Begin by taking a few full breaths, to say ‘hello’ to yourself. Then rest and simply listen to and feel the movement of your breath. With elbows on the floor, place your hands on your ribcage and feel the expansion of the ribs. Imagine you are lying on a soft sandy beach and making a print of your body into the sand. Notice how your back expands and deepens into the ground underneath you. Let your shoulders relax. Let your belly relax. Feel that your ribs expand under you and your lungs are filling the back of your ribs. Don’t try to force your breathing, instead, experience it. Focus on the expansion and relaxation of the ribcage, counting for four or five as you inhale and exhale.

As you learn to concentrate on the rhythm of your breath you’ll feel the effect of the mechanics of breathing throughout the body. Breath focus is in fact the most important element of any thoughtful movement method.