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Why We Start Pilates With a Body Scan: Pilates, Breathing and the Nervous System

  • 3 hours ago
  • 4 min read

Have you ever wondered why we always begin Pilates lying quietly on the mat?



Before we start strengthening, stretching and moving, we pause.

We close our eyes, notice our breathing and take a few moments to scan through the body.

It might look like we're simply taking a moment to relax before the “proper” Pilates begins.

But actually, the body scan is an important part of our Pilates practice.


Why is a body scan part of Pilates?

Most of us arrive at a Pilates class carrying a little bit of the day with us.

Perhaps you've rushed from work, been looking after the kids, spent hours at a desk or simply been juggling the usual demands of everyday life.

Your body may have arrived at class, but your mind might still be somewhere else.

The body scan gives us an opportunity to pause and notice what's happening in our bodies before we begin to move.

  • How does your body feel against the mat?

  • Where are you holding tension?

  • What does your breathing feel like?

  • Are your shoulders relaxed, or are they creeping towards your ears?

  • Is your jaw clenched?

There's no need to change anything straight away. We're simply noticing.

And this is one of the things I love about Pilates: we begin by paying attention.


Pilates breathing and the nervous system

Breathing is an important part of Pilates, and it's something I encourage you to notice from the very beginning of class.

Slow, controlled breathing has been shown to influence the autonomic nervous system, which plays an important role in regulating functions such as breathing, heart rate and the body's stress response.

Research into slow breathing has found effects across the respiratory, cardiovascular and autonomic nervous systems.

This doesn't mean that a few deep breaths will magically switch off stress!

Instead, breathing gives us an opportunity to slow down, become more aware of our bodies and move towards a calmer, more attentive state.

And that's a lovely place from which to begin Pilates.


From busy to present

I often think of the first few minutes of class as a transition.

We're moving from:

“What do I need to do next?”

to:

“What is happening in my body right now?”

And this is actually where the name Present Pilates comes from.

For me, being present doesn't mean having a perfectly calm mind or completely clearing your thoughts.

It's simply about noticing where you are, how you're feeling and what your body is doing.

In a world where we're often rushing from one thing to the next, Pilates gives us an opportunity to stop and pay attention.

To be present in our bodies, present in our breathing and present in our movement.

That's at the heart of what I want Present Pilates to be about.



Why mindful movement matters

Pilates isn't simply about performing a sequence of exercises.

The method incorporates controlled movement, concentration, breathing and awareness of how the body is moving. Research reviewing Pilates as a rehabilitation tool also highlights these mind-body elements.

So when we lie quietly on the mat at the beginning of class, we're already practising Pilates.

We're practising:

  • Awareness

  • Breathing

  • Concentration

  • Listening to our bodies

  • Moving with intention

The body scan helps us make that connection before we start asking our bodies to work.


Why should you arrive 5–10 minutes early for Pilates?

This is why I encourage you to arrive 5–10 minutes before class whenever you can.

It's not about telling you off for being late! 😊

It's about giving yourself enough time to actually arrive.

If you rush through the door just as class is starting, you may miss those important first few minutes of breathing and body awareness.

Instead, give yourself some breathing space.

  • Put your things down.

  • Get comfortable on your mat.

  • Take a breath.

  • Notice your body.

  • Let yourself settle.

Those few minutes aren't simply the time before Pilates.

They are part of your Pilates practice.


Pilates and mental wellbeing

There is growing research looking at Pilates beyond physical strength, flexibility and movement, including its relationship with psychological wellbeing.

A 2026 systematic review and meta-analysis examined 32 studies involving 1,264 participants and found evidence of benefits for positive psychosocial outcomes, including quality of life and self-esteem. The researchers were more cautious about drawing conclusions around anxiety and depression because of differences between the studies.

I think that's an important distinction.

We don't need to claim that Pilates “fixes” stress or anxiety.

But we can recognise that taking time to breathe, move, concentrate and reconnect with our bodies can be a valuable part of looking after ourselves.


So next time you lie down on your Pilates mat…

Try not to think of the body scan as something you have to get through before the exercises begin.

Instead, think of it as your first Pilates exercise.

  • Notice your breath.

  • Notice your body.

  • Notice where you're holding tension.

  • Give yourself permission to slow down.

Then, when we're ready to move, we're not simply moving because the class has started.

We're moving from a place of greater awareness.

So next time you come to class, try arriving 5–10 minutes early.

Give yourself those few quiet moments to breathe, settle and arrive.

Because sometimes, the most important part of Pilates is learning to be present.

And that's exactly why I called it Present Pilates.


Want to read more?

If you're interested in the science behind what we do in class, these are a few good places to start:


 
 
 

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