Inspiring Life from the Core

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Simple Ways to Breathe Better

Joseph Pilates reminds us, “Breathing is the first act of life, and the last.” Breathing for most people, is something that just happens.  We don’t give it much consideration throughout the day, but improving one’s breathing has plenty of health benefits.

When life gets challenging, focusing on our breath can reduce the stress in our body and provide a sense of calm. Deep breathing is a great way to give yourself an energy boost in the middle of the day and improve your health by decreasing blood pressure, improving your immune system and relieving pain.

We all know how to breathe, but are we getting the most out of our breath? Here are a few simple tips to breathe better.

Deep Breathing – There are many techniques and exercises when it comes to focused breathing.  Here’s a simple exercise when I teach the fundamentals of Pilates to a new student. While this exercise can help you connect to your core muscles, it’s also an easy way to get centered and relax your body and mind.

Start by lying on your back with knees bent, feet flat on the floor and arms at your sides. When inhaling through the nose, feel your rib cage and back expand fully and then exhale through your mouth until all the air is expelled. Keep the inhale and exhale flowing and do your best not to hold your breath. Start with 10 breath cycles or a few minutes of focused breathing.

Focus on your Posture – “Standing up straight” is easier said than done, but awareness of our spine is key to having better posture. When we slouch, our spine compresses on the diaphragm, leaving less room for full breaths. Exercises that articulate the spine create length and space in our backs. Kneeling flexion and extension of the spine not only increases our mobility, but can open up our chest and shoulders.

Start on your hands and knees with your hands in line with your shoulders and your knees in line with your hips.  Begin with a flat back as if your back was a table with 4 even legs.  Inhale deeply and then exhale as you round your back to the ceiling.  Allow your head to drop so your eyes are gazing past your thighs.  Inhale and move your spine in the opposite direction, lifting your eyes and chest forward while your back drops into extension.  I like to think of my spine in the shape of a smile. Repeat this approximately 5 times, allowing your body to move with your breath.

Open up your chest – Computers, phones and other electronic devices keep our shoulders rounded, which closes the front of our bodies, specifically the chest area.  Here’s a 2 part exercise that first releases the pectoral muscles and then stretches the area out. 

Pectoral release – You will need a small, sturdy ball (tennis ball is perfect). I have even recommended a lemon if a student didn’t have a ball at home. Stand facing the wall and place the ball under your collarbone and near the breast bone. Gently lean into the wall while rolling the ball back and forth below your collarbone. Avoid rolling on bone. Be aware of your breath and continue rolling until you feel the muscles relax. Repeat on the other side. 

Pec Stretch – Stand in front of a door opening with your arms in a 90 degree angle. Place your arms in the shape of a goal post with your head directly in the middle of your arms. Position your arms on each side of the door frame and step forward with one foot to deepen into the stretch. Remember to breathe as you hold the stretch for 5 to 10 seconds. Repeat 3 to 5 times. 

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Katie is a passionate mover who was brought to Pilates through dance. After a professional dance career, Katie discovered her love of teaching-connecting the mind and body, and working with students of all ages and levels. Her appreciation and understanding of everyone’s ever changing body and needs only became greater as her own body went through pre and post natal stages, an experience which has helped Katie navigate problem solving, and bring a freshness to each session making them feel personal and specific to each body’s needs. Her sessions are full of flow and aim to challenge clients with a sense of comfort, and often a little humor, all of which she has brought to Pure Pilates since 2016. Katie thinks the gift of movement and self care is one of the best things one can do for overall wellness, and is thrilled to seek and fulfill milestones and goals with each of her clients. When she’s not at the studio, Katie is taking care of her three little humans- another job that also makes her smile, laugh, and challenges her on the daily.
Eighteen years ago I discovered my love for Pilates. After having my two children, I felt the need to move my body again. At the time I was living in North Carolina, and worked through many different exercise and training programs. I discovered Pilates, and instantly knew it was right for me. Forteen years later, and a move to New Jersey, I decided to share my love of Pilates with other people looking for some way to move their bodies. Pilates has also been a way for me to keep me strong and flexible to continue many activities. My family loves to be active, and I often find when we are all together (mostly vacations) our days consist of activity and movement such as hiking, kayaking, or skiing(more on this later). As I have gotten older I find it even more imperative now that I keep my body strong. Recently I was in a skiing accident that left me with many knee injuries and ultimately having to go into surgery. I found being able to do light Pilates a few weeks after surgery kept me sane and ultimately helped with recovery time. Pilates has not only helped me be able to keep up with my children, but has also provided me with a body that is able to function at peak performance. My approach to Pilates can be described in one, simple word: movement. Movement can help you, both physically and mentally. Movement, and Pilates, is ultimately about self care. Having a built in time to focus on your body and movement can help relieve yourself of feeling tired, anxious, and stressed. Movement awakens you. Even after one session you can leave feeling calmer and energized.
Enjoyment of life through movement is a vital part of Kathy’s philosophy. When not in the studio she leads an active lifestyle trail running, cycling, skiing and hiking. She also loves connecting with people while traveling with family and friends. One of her favorite cycling trips was riding along the coast of northern California. Learning new things and sharing knowledge is also important to Kathy. She has a passion for food, likes to cook for her family and experiment with new recipes. She is currently trying to achieve the perfect pizza. She is also an avid reader of historical fiction and biographies. Her latest endeavor is learning to play golf.
Carol M. Crincoli, owner Pure Pilates studio, has been in the fitness industry since 1990, with experience in corporate and commercial fitness, recreational programming and teaching as an adjunct professor. She began practicing Pilates in 2003 and received Pilates training through the PhysicalMind Institute in New York, NY. She holds certifications from the Pilates Method Alliance (PMA) and the American Council on Exercise (ACE) as a group exercise instructor, personal trainer and lifestyle and weight management consultant. She was also accepted into the IDEA-PFT Recognition System as an Elite Level Personal Fitness Trainer. She is the only trainer in the NY-metro area for Trent McEntire’s Arcus equipment. Carol graduated from the Boston Conservatory of Music with a BFA in musical theater and a minor in dance. Opening Pure Pilates is the culmination of a lifetime dream, and her mission to "inspire life from the core" is a holistic approach to health and wellness—from exercise and nutrition, to stress management and self-care. Carol is also the inventor of 8th Avenue Rail, an organizing solution for Tower springs.