Pilates and stress, can practicing one reduce the other? That’s what we’ll cover in this article. Why is Pilates the best exercise to reduce stress? Read up on specific ways a consistent Pilates practice can help you feel your best, not just physically, but mentally and emotionally. Read all the way through for 3 of our favorite stress management tips to practice along with Pilates.  

Does Pilates reduce stress?

Pilates benefits your health not just physically, but mentally and emotionally. If you’re looking for an enjoyable exercise to relieve stress, try Pilates. As a mind-body exercise, Pilates may help relieve your chronic, daily stress by:

• Improving sleep quality

Insufficient sleep in either quality or quantity can raise your cortisol levels, thus increasing your base stress level. 

• Engaging in deep breathing

Breath is one of the 6 principles of the Pilates method. As such, you’ll learn to focus on steady breathing throughout your practice. Deep breathing lowers your heart rate and blood pressure, reduces stress hormones, and increases oxygen levels.

• Relaxing muscle tension

Pilates improves mobility and flexibility throughout the workout. This helps reduce muscle tension that can build subconsciously in the body while under stress.

• Calming your nervous system

If you’ve ever been in a Pilates class before, you’ve likely thought – I didn’t know I had a muscle there!  Pilates works deep muscles that provide proprioceptive input to your body. This creates a calming sensation in your mind and nervous system.

Is Pilates the best exercise to relieve stress?

Isn’t all exercise good for stress relief? Sometimes, but not always. If your daily life load already has you in a place of chronic stress, if you’re lacking sleep (hello, new moms!), or if your body is already battling a chronic illness, choose your exercise wisely. Living with chronic, daily stress likely means your stress hormones, like cortisol, are excessively elevated. Adding a high-intensity or endurance cardio exercise can elevate your cortisol further. Rather than feeling invigorated by your exercise, you’re drained and need a nap to recover. 

Pilates is an excellent exercise to reduce stress and improve overall quality of life. It’s a low-impact, mind-body exercise that provides a full-body workout while sharpening your breath awareness and concentration. It’s great for stress management because it will most likely not excessively increase your heart rate. Advanced Pilates or cardio jump board reformer classes may be an exception here.

What to do to relieve stress? 3 Stress Management Tips

• Step outside. Spending time outside reduces stress for several reasons, including breathing fresh oxygen and absorbing vitamin D. Outdoor, early morning light helps regulate hormones, especially melatonin, which leads us to the next tip.
• Go to bed. Melatonin should naturally rise in the evening, helping you fall asleep. Excessive screen use, while common and often necessary for work, can unnaturally alter melatonin levels. Try to aim for 8 hours of sleep and turn off all screens at least one hour before bed.
• Ask for help. You were never meant to live this life alone. Most people who know and care for you are likely eager to help if you ask for it. Whether it’s asking a neighbor to water your garden if you’re out all day or having your spouse share dinner duty. Not only will it help lower your stress, but those helping will also receive mood-boosting benefits for their helpful heart.

If stress is weighing you down, lighten your mind and body with a regular Pilates practice. For maximum stress relief from Pilates, practice 3 times a week for at least 3 months. ProHealth Physical Therapy and Pilates in Peachtree City, GA, has online and in-person Pilates classes. Sign up today!