Pilates is more than just movement. It’s a practice that connects the mind, body, and spirit, offering a pathway to healing and empowerment. But what if we could take this connection even deeper? By integrating the principles of Polyvagal Theory into our teaching, we can transform the way we approach movement, creating a space where clients feel safe, supported, and truly seen.

This article explores how understanding the nervous system, particularly the vagus nerve, can elevate your Pilates practice and help clients regulate their bodies, emotions, and overall well-being.

What is Polyvagal Theory?

Polyvagal Theory, developed by psychologist Stephen Porges, provides a framework for understanding how the autonomic nervous system (ANS) responds to cues of safety, danger, and life threat. At its core, the theory explains how the vagus nerve, the longest cranial nerve in the body, influences our emotional, social, and physical responses.

The ANS is organized into three circuits:

1. Dorsal Vagal (Immobilization): The oldest evolutionary response, associated with shutdown or freeze.
2. Sympathetic (Mobilization): The fight-or-flight response, enabling action and defense.
3. Ventral Vagal (Social Engagement): The most evolved response, fostering connection, safety, and regulation.

These circuits work together to help the body maintain balance, or homeostasis, in response to the environment.

Why Does This Matter in Pilates?

Every client who walks into your studio brings more than just their body—they bring their nervous system, shaped by their life experiences. Their posture, breathing patterns, and movement habits are often reflections of their emotional and physical history.

Understanding Polyvagal Theory gives Pilates instructors a roadmap to meet clients where they are, helping them move from states of stress or shutdown to a place of safety and connection. This isn’t just about teaching exercises—it’s about creating an experience that fosters healing and empowerment.

The Role of the Vagus Nerve in Movement

The vagus nerve, which originates in the brainstem and travels throughout the body, touches nearly every major organ, including the heart, lungs, diaphragm, and digestive system. It plays a key role in regulating inflammation, stress responses, and overall well-being.

Here’s the fascinating part: 80% of the information traveling through the vagus nerve goes from the body to the brain. This means that how we move, breathe, and orient ourselves in space directly impacts our mental and emotional state.

Pilates, with its emphasis on mindful movement and breath, is uniquely positioned to support vagal tone, helping clients regulate their nervous systems and find balance.

Practical Applications in the Studio

1. Create a Safe Environment

Safety is the foundation of healing. From the moment a client walks into your studio, your tone of voice, body language, and energy set the stage for their experience. Greet clients with a warm smile, make eye contact, and use a calm, melodic voice to foster trust and connection.

2. Use Breath to Regulate

The diaphragm is a primary player in vagal tone. Encourage clients to breathe deeply and slowly, especially through the nose and into the belly. This type of diaphragmatic breathing stimulates the vagus nerve, promoting relaxation and regulation.

For example, try incorporating a simple humming exercise:

• Take a deep breath in through the nose.
• Hold for a moment.
• Exhale with a gentle hum.

This practice not only calms the nervous system but also helps clients connect with their breath and body.

3. Shift Your Language

The way you cue exercises matters. Avoid directive or forceful language like “don’t arch your back” or “squeeze your glutes.” Instead, use invitational and exploratory language, such as:

• “What happens when you lengthen your spine here?”
• “Can you feel your glutes wrapping around as you move?”

This subtle shift empowers clients to tune into their own bodies and make choices that feel right for them.

4. Balance Upregulation and Downregulation

Not all clients need to be calmed down. Some may benefit from upregulation—energizing movements like jump board exercises or using hand weights. Others may need downregulation, focusing on flowing, rhythmic movements and breathwork.

Your role is to observe and adapt, helping clients find the balance that works for them.

5. Encourage Autonomy

Trauma often stems from a loss of control. In the studio, prioritize giving clients choices and respecting their boundaries. For example:

• Offer alternative movement options and let them decide what feels best.
• Always ask for consent before providing tactile cues.

This approach fosters a sense of agency and empowerment, which is essential for healing.

The Power of Co-Regulation

As Pilates instructors, we have the unique ability to co-regulate with our clients. This means using our own calm, grounded presence to help their nervous systems settle.

When a client walks in feeling stressed or dysregulated, resist the urge to match their energy. Instead, breathe deeply, slow your pacing, and model a sense of calm. Your presence becomes the intervention, creating a space where clients can feel safe and supported.

Pilates as a Path to Healing

Pilates is not just about biomechanics or fitness—it’s about creating experiences that help people feel safe in their bodies again. By integrating the principles of Polyvagal Theory, we can elevate our teaching, offering clients more than just movement. We can offer them connection, regulation, and the tools to navigate life with resilience.

So the next time you step into the studio, ask yourself:

• How can I help this person feel just a little bit safer in their body today?
• How can I use movement, breath, and connection to support their healing journey?

Because this is where the magic of Pilates lives—not in perfection, but in presence.

By embracing the wisdom of the nervous system, we can transform our studios into sanctuaries of healing and empowerment. Let’s honor the legacy of Joseph Pilates by continuing to integrate mind, body, and spirit into everything we do.

If this resonates with you, consider exploring more about Polyvagal Theory and its applications in movement. Together, we can create a future for Pilates that is as compassionate as it is powerful.