Breathwork and Mental Wellbeing
Pilates is renowned for its ability to transform both the body and the mind. At the core of this transformative practice is breathwork, a foundational principle that is often overlooked in favour of flashy movements and complex choreography. Sylvia Roberts, a former professional dancer and veteran Pilates instructor, shares her insights into the power of breathwork for mental wellbeing and the profound connection between breath and movement.
Sylvia's journey into the world of Pilates began at the age of 13, when she first stepped into a ballet class. Unlike many of her peers, Sylvia had no prior movement background. She was seeking a form of body conditioning to help her "catch up" and support her aspirations of becoming a dancer. "Pilates was a game-changer," Sylvia recalls. "It allowed me to push forward and be competitive at a faster rate than if I hadn’t committed to extra conditioning."
Throughout her professional dance career with the Singapore Dance Theatre and the Royal New Zealand Ballet, Pilates was a constant companion. "It made a huge difference to my physical and mental wellbeing," she explains. "The mental focus required to integrate breath with movement helped me stay grounded and resilient amidst the pressures of performing."
After retiring from dance, Sylvia retrained as a Pilates instructor in 2005 with Pilates ITC and opened Vie Pilates on the Gold Coast, Australia. Nearly two decades later, her studio has become a hub for clients from all walks of life, where breathwork remains central to her teaching philosophy.
The Overlooked Power of Breath
"In my opinion, the focus on breath is one of the most important and often overlooked aspects of the Pilates method," Sylvia states. She likens breathwork in Pilates to meditation, emphasising its evidence-based benefits for reducing stress and anxiety. "Controlled breathing and an inward focus create a mindful practice that can last a lifetime. It’s fascinating to learn how something as simple as breathing can have such a profound impact on our physical and mental health."
Breath as the Driving Force
Sylvia admits it took her years to fully grasp the benefits of proper breathing. "I’ve observed in clients, as well as myself, the shift in control and physical improvements when breathing drives movement," she says. Whether it’s prenatal rehab exercises or core muscle activation, Sylvia emphasises the importance of integrating breath into every movement. "Our deep abdominal muscles simply do not function as they should without proper breathing mechanics."
One of the key outcomes she’s observed in her studio is the sense of empowerment and inner calm that comes with focusing on breath. "It’s amazing how something so fundamental can create such immense mental and physical benefits,” she says. “The most recent example I can think of is my 10-year-old son, who is a little anxious at times! Over the last year, we have carved out some time each day for short but mindful meditation sessions with a focus on self-awareness and calm breathing. He is without a doubt more relaxed and generally much happier when following this routine.”
Exercises to Connect Breath and Movement
Sylvia highlights several Pilates exercises that exemplify the connection between breath and movement:
The Pilates Hundred: "This exercise is a blood-pumping wake-up call. It improves circulation, endurance, strength, and stability."
Rolling Like a Ball: "A classic for deep core activation and spinal mobility, all seamlessly connected through breath."
The Teaser: "This is, in my opinion, the ultimate test of body awareness. It’s absolutely impossible to execute without coordinating with your breath."
These exercises, she explains, are more than just physical challenges. They are opportunities to cultivate mindfulness, focus, and resilience—qualities that extend beyond the Pilates studio into daily life.
Balancing Tradition and Innovation
As a teacher, Sylvia draws inspiration from various disciplines, including dance, sports conditioning, and gymnastics. "My classes these days are definitely not 100 per cent Pilates," she admits. "They include sports conditioning, mobility-focused exercises, free weights, and a lot of Pilates!" However, she is careful not to lose sight of the method’s essence. "It’s important to maintain a strong understanding of the Pilates method and not stray too far from what makes it unique."
Daily Practice for Mental Wellbeing
For Sylvia, the benefits of breathwork extend far beyond structured sessions. "Daily practice is everything," she says. "Finding moments throughout the day to stop and take a few calm, intentional breaths has always been more beneficial for me than a once-a-week meditation."
She encourages her clients to incorporate mindful breathing into their daily routines. "It’s not about perfection. It’s about consistency and awareness," she explains. Whether it’s during a Pilates session or while taking a quiet moment in the middle of a busy day, breathwork has the power to calm the mind and center the body.
The Interwoven Beauty of Pilates and Breathwork
"That’s the beauty of Pilates," Sylvia concludes. "Breathwork is interwoven through the practice, so you’re always benefiting both physically and mentally. There’s no need to separate the two." She believes that focusing on breath can provide an immense sense of power and calm—a combination that is essential for mental wellbeing in today’s fast-paced world.
Sylvia’s lifelong dedication to Pilates and her passion for breathwork serve as a reminder of the method’s transformative potential. By reconnecting with our breath, we can unlock a deeper sense of balance, strength, and serenity, both on and off the mat.
Sylvia recommends reading Breath: The New Science of a Lost Art by James Nestor for a deeper understanding of the subject
Sylvia Roberts is an internationally renowned Pilates teacher with over 25 years of experience, offering a profound understanding of movement shaped by her background as a professional ballet dancer. She currently serves as the Pilates expert on Chris Hemsworth and Elsa Pataky’s Centr app and has helped hundreds of clients transform their bodies through her accessible and ever-evolving method. With a focus on personal experience and a non-judgmental approach, Sylvia’s practice promotes strength, freedom, and improved posture in all her clients.