When you think about working out to relieve stress, classic “relaxing” routines like yoga or tai chi may come to mind. However, your go-to Pilates routine can also help you reduce stress and anxiety in powerful ways.
Pilates has re-emerged as a popular workout trend in 2024 (interest in floor Pilates, for instance, has grown by 37 percent over the past year, per consumer data company Glimpse)—and there’s good reason why. Not only is Pilates designed to improve your strength and flexibility, but it can promote a mind-body connection that can help reduce stress. Here’s what to know about the link between Pilates and feeling calmer, plus a 10-minute workout to try at home.
### In This Article
– Pilates for Stress Relief
– The Workout
First things first: Why does Pilates relieve stress? It’s not just anecdotal: Research actually shows that Pilates may help you feel calmer and better overall. Pilates can help improve symptoms of anxiety through mechanisms like increasing blood and oxygen flow to the brain, relaxing the muscles, and boosting sleep quality, per a 2015 study in Procedia Social and Behavioral Sciences.
In another 2019 study published in the Journal of Exercise Rehabilitation, 90 volunteers were randomly divided into three groups—a Pilates group, a yoga group, and a control group (no exercise). The participants in the Pilates and yoga groups did their respective exercises for one hour three times per week over the course of two months.
The researchers found that Pilates was significantly more effective in improving functional movement and individual health level (which includes factors like emotional and mental well-being) than yoga or no exercise at all. Engaging in physical activity, like Pilates, can help reduce levels of stress hormones like cortisol and increase the production of endorphins, which are natural mood lifters, says Elma Panagaki, RYT-500, a 500-hour certified yoga and Pilates Instructor at Bay Club.
It also helps you control your breath to reduce stress, gets your heart rate up without the need for a high-intensity workout, and helps you better understand the signals your body sends you through heightened awareness, per the Cleveland Clinic.
“Pilates emphasizes the connection between the mind and body through focused movements and controlled breathing techniques,” Panagaki says. “By paying attention to proper form and alignment during exercises, you develop a heightened awareness of your body, which can help you better manage stress and anxiety by staying present in the moment.”
The flowing movements in Pilates sequences, combined with coordinated breathing, can also promote relaxation and a sense of calmness.
“It incorporates stretching and lengthening exercises that help improve flexibility and release muscle tension,” Panagaki says. “Tight muscles are often associated with stress and anxiety, and by promoting flexibility and relaxation, Pilates can help alleviate physical symptoms of stress, such as muscle stiffness and tightness.”
Both Pilates and yoga offer numerous (and similar) benefits for stress relief. However, if you have trouble slowing down, you may find Pilates to be a more active yet equally effective workout for destressing.
“A 10-Minute Pilates workout to relieve stress”
This short routine created by Panagaki is designed to help relieve stress by promoting relaxation, releasing tension from the body, and fostering a sense of mindfulness and well-being. “Incorporate it into your daily routine as needed to help manage stress and improve your overall health and vitality,” Panagaki says.
A few tips as you do so:
– Focus on quality of movement, rather than speed, and remember to engage your core throughout each exercise for stability and support.
– Listen to your body and modify exercises as needed to suit your level of flexibility and strength.
– Pay attention to your breath, inhaling deeply through your nose and exhaling fully through your mouth. Let your breath guide your movement and help you stay present in the moment.
– If any given move doesn’t feel right to you or causes pain, speak to a trainer to help you with alignment and modifications.
### 1. Cat-cow stretch
Start in a tabletop position on your hands and knees, with your wrists aligned under your shoulders and knees under your hips. Inhale as you arch your back, lifting your chest and tailbone towards the ceiling (cow pose). Exhale as you round your spine, tucking your chin to your chest and drawing your belly button towards your spine (cat pose). Flow smoothly between cat and cow poses, coordinating your movement with breath. Repeat for 1 minute.
### 2. Elbow to knee
Start in tabletop position on your hands and knees, with your wrists aligned under your shoulders and knees under your hips. Find a long neutral spine and engage your core. Lift your left arm and right leg, parallel to the floor, without relaxing your core. Inhale and lengthen as far as you can reach. Exhale and deepen your stomach toward your spine and bring your left elbow to your right knee. Repeat 10 reps on each side.
*If you can’t hold your balance, you can keep your arms on the floor and lift only your legs.*
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