Can Pilates help calm your nervous system? 3 simple moves to try

What happens when your body is in fight-or-flight?

There are two main branches of your autonomic nervous system - the sympathetic and parasympathetic nervous systems.

Your parasympathetic nervous system helps your body relax and settle into a ‘rest and digest’ state. Your sympathetic nervous system, on the other hand, kicks in when your body senses a threat, increasing alertness and preparing you for action - your ‘fight or flight’ response.

As part of this response, your body releases stress hormones such as adrenaline and cortisol to help you respond to danger.

Helen O’Leary, Physiotherapist and Clinical Pilates Expert at Complete Pilates in London, explains that the fight-or-flight response is useful in the short term, helping your body prepare to react quickly when faced with danger. However, if this response is activated too often or for too long, it can leave you feeling tense, tired, and constantly on alert.

“In fight-or-flight, your sympathetic nervous system becomes more active,” she says. “Your heart rate and breathing may increase, muscles brace, and attention becomes more focused on potential threat.

“Over time, this heightened state can also affect systems that are less essential during immediate threat - including digestion, sleep, and recovery. People may notice bloating or stomach upset, jaw or shoulder tension, difficulty switching off, disrupted sleep, fatigue, and feeling constantly ‘on edge.’”

Helen O'Leary

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Can Pilates help calm your nervous system?

If you’re thinking about trying Pilates, it’s worth doing a little research first. If you’re new to exercise or have any concerns, you should seek guidance from a qualified health professional. You could also try a class with an experienced instructor who can guide you through the movements.

There are several elements of Pilates that may help you feel calmer and more regulated. These include gentle stretching, mindful movement, controlled breathing, and taking the time to focus on how your body feels.

O’Leary explains that deep, controlled breathing during Pilates may help shift your body away from a heightened fight-or-flight response and towards a calmer, more relaxed state.

“Slower, controlled breathing, particularly a longer exhale, can increase parasympathetic activity - partly via the vagus nerve, which helps reduce your heart rate and physical tension,” she says.

“A slow breath out also gives your brain feedback that there is no immediate threat. That can help your body turn down its internal alarm system, making it easier to relax your muscles, reduce shallow chest breathing, and feel more settled and in control.”

3 Pilates moves to help you feel calmer

If you’d like to try some simple Pilates moves that could help you feel calmer and more regulated, O’Leary shares her top recommendations as a clinical Pilates expert.

Pelvic tilts

Lie on your back with your knees bent and feet flat on the floor. Roll your pelvis backwards and forwards, letting each movement flow with your breath so that you naturally slow it down.

You can then try moving from side to side and around in a full circle, like a clock. Try to make the movement smooth and fluid, taking your time as you move around it.

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Lie on your side with your head supported, knees bent, and stacked on top of each other. Take your top arm up and over so that your body gently twists around, allowing your head to follow. Pause there and take a few deep breaths, letting your body sink further into the stretch with each breath.

Cat-cow

On all fours, take the weight into your legs, tuck your tailbone under and arch your back towards the ceiling. As you inhale, let your tailbone move in the opposite direction and allow your stomach to drop towards the floor. Try to move in each direction with a long, slow breath, counting to 3-6 for each movement.

“You can tell they are helping if your breathing becomes slower, your jaw and shoulders soften, your movements feel less rushed, and you feel more settled rather than more tired or tense,” says O’Leary. “The aim is not to force relaxation, but to give your body enough calm, controlled input that it can gradually reduce its level of alertness.”

O’Leary concludes by advising you to slow down and bring your focus back to your breathing and control if you notice certain symptoms. These can include shallow breathing, raised shoulders, jaw tension, gripping through the hands, rushing your movements, holding your breath, or feeling unusually tired or anxious.

“The aim is to keep your body feeling safe and supported, rather than pushing through when your nervous system is already overloaded,” she says.

“The first step is usually to reduce the sense of threat. Slow your breathing, ease the pace of movement, and choose something gentle that helps your body feel safe and in control. Once that happens, relaxation tends to follow more naturally.”