How Pilates Supports Mental Health: Insights from a Psychologist

By Janavi Ratnakumar, GMBPsS

Exercise provides profound benefits that go far beyond building muscle; it also supports neurogenesis, the formation of new brain cells, which plays a key role in mental health and cognitive function. Pilates, developed in the 1920s, is a holistic mind-body exercise designed to improve overall well-being. This low-to-moderate intensity, predominantly floor-based practice emphasizes core stability, muscular strength, flexibility, breathing, and posture, making it a versatile and accessible form of exercise for individuals of all fitness levels.¹

Here are some of the ways in which Pilates can have an effect on Mental Health and Well-being.

1. Alleviating Tension and Stress
2. Reducing Anxiety and Depression
3. Better Breathing and Relaxation
4. Enhancing Mindfulness and Focus
5. Improving Concentration and Cognitive Function
6. Promoting Better Sleep
7. Promoting Accessibility and Independence
8. Managing Stress and Fatigue
9. Enhancing Social Connections and Self-Esteem

Alleviating Tension and Stress

Tension and stress often manifest in the body, contributing to both physical discomfort and mental strain. Pilates addresses this by promoting muscle relaxation and reducing tension, which in turn lowers stress hormone levels. This creates a profound sense of mental relaxation, akin to lifting a weight off your chest! Proper alignment achieved through Pilates not only alleviates physical pain but also enhances self-confidence and overall well-being.

Being in stressful situations (whether minor, major, or chronic) triggers the body's fight-or-flight response, leading to the accumulation of stress. Pilates offers a gentle and effective way to process and release this tension. Through mindful stretching and gradual conditioning, it helps work through stress and even release stored trauma in the body that you may not be consciously aware of.

Additionally, Pilates can improve overall energy levels. By focusing heavily on breath control, it enhances cardiorespiratory capacity, which in turn boosts oxygen flow, feel-good hormone production, and blood circulation.

Pilates improves cardiorespiratory fitness regardless of the population's health status. Therefore, it may be an efficacious alternative for both the healthy population and patients suffering from specific disorders to achieve evidenced-based results from cardiorespiratory and neuromotor exercises. ²

While you may feel temporarily fatigued after a workout, regular Pilates practice contributes to increased energy and vitality over time.

Women going through postpartum fatigue, who performed Pilates five times a week for 8 weeks had significantly lower fatigue levels compared to those who did not exercise. Pilates was effective in reducing general, physical, and mental fatigue, while also improving activity levels and motivation. ³

Reducing Anxiety and Depression

*Note – If you are struggling with depression or have thoughts of suicide, we highly suggest you seek professional medical help or call 911 immediately.*

Pilates has been shown to reduce symptoms of anxiety and depression, both during and after practice. The dopamine boost from physical activity fosters a positive attitude and a sense of well-being. Mindful movements in Pilates not only aid in regulating emotions but also help release tension held in the body.

People who do Pilates are more likely to release negative thoughts and support positive mood state responses, as shown in young adult males following an acute Pilates session. ⁴

Often, our emotions manifest physically through clenched jaws, tightened shoulders, or slouched posture, revealing how we feel mentally. Consciously relaxing the body through Pilates enables individuals to regain control of their physical state, which can lead to better emotional regulation.

Motivation is often negatively correlated with depression, and an increase in motivation can play a significant role in recovery from depressive episodes. Physical activity can help improve motivation.

Pilates practitioners are typically driven by intrinsic motivation versus validation from their peers. ⁵

Beyond the physical benefits, Pilates encourages a deeper connection with the spiritual self, fostering a sense of internal stability and reducing feelings of unrest and unease. It also provides an effective way to unwind from stressful or challenging days, offering a mental escape from negative thoughts and patterns.

Pilates helps improve levels of anxiety and depression in overweight individuals over time and could be used as an alternative to improve mood disorders in overweight/obese individuals. ⁶

Research has shown that physical activity can play a significant role in managing symptoms of anxiety, depression, and even post-traumatic stress disorder (PTSD). By boosting brain chemicals like serotonin, endorphins, and dopamine, exercise can help alleviate negative thought patterns and promote mental clarity. Pilates, in particular, offers a social and structured outlet for improving mood, helping individuals step away from isolation and into a more positive mental space.

A recent 2022 study found that Pilates exercises are more valuable than aerobic training in treating depression when comparing the effect of Aerobic and Pilates exercises on mental health in inactive older women.⁷

While scientific consensus on the topic is still evolving, the evidence available suggests that exploring Pilates as part of a mental health journey may yield significant benefits.

Better Breathing and Relaxation

Breathing techniques are widely recognized for their ability to calm the mind, and in Pilates, they serve as a foundational element. Proper breathing not only enhances the effectiveness of exercises but also supports mind-body alignment. By focusing on breath control, Pilates practitioners can regulate and increase oxygen supply to the brain and muscles, aiding in the removal of toxins and improving overall well-being.

Breathing in Pilates also fosters mindfulness by encouraging you to focus on the present moment and reconnect with your body. As you observe your breath during each movement, you cultivate a deeper awareness of your physical state, allowing for better alignment and focus throughout your practice.

Holding your breath during exercise can place unnecessary stress on certain muscles, potentially undermining your workout's effectiveness. In contrast, mastering Pilates breathing techniques promotes relaxation, reduces tension, and ensures that your workout is both productive and enjoyable. This mindful approach to breathing enhances not only your physical performance but also your mental clarity and overall sense of calm.

Enhancing Mindfulness and Focus

One of the key benefits of Pilates is its emphasis on mindfulness, which encourages you to focus on your body and movements. This mindful attention provides a welcome break from everyday worries, helping to reduce distractions and center yourself in the present moment.

Pilates can play a significant role in enhancing various aspects of students’ psychological well-being and academic success. Pilates positively impacts students by reducing stress, anxiety, and fatigue, while improving mood, attention, concentration, motivation, and cognitive functions. It also enhances academic performance, flexibility, strength, vitality, balance, body awareness, and overall well-being. ⁸

The breathing techniques used in Pilates play a crucial role in regulating the nervous system, promoting a sense of grounding and calm. Additionally, the relatively slow pace of Pilates exercises allows for mental deceleration, enabling you to manage racing thoughts and cultivate greater self-awareness.

To fully experience the mental benefits of Pilates, it is important to enjoy the practice and remain open to the messages your body communicates. Simply completing the exercises as a mundane chore without engagement or joy may limit the positive psychological effects and, in some cases, contribute to negative attitudes. Practicing Pilates with intention and consistency transforms it into a habit that promotes a healthy lifestyle, benefiting both your physical and mental well-being over time.

Improving Concentration and Cognitive Function

Pilates demands full attention to execute intricate movements correctly and prevent injury, which enhances concentration both on and off the mat. This intense focus promotes mental clarity, strengthens memory, and supports cognitive function. Studies have demonstrated that Pilates encourages neurogenesis (the development of new neural pathways) and strengthens existing connections, which protect the brain against disease and injury.

Pilates can improve cognitive functioning by promoting new neuron development, increasing neurotransmitters, and enhancing neurons responsible for memory, learning, and critical thinking. ⁹

Since Pilates emphasizes mindfulness, it naturally directs attention to the present moment and the immediate environment. By focusing on the here and now, practitioners can gain sharper clarity and a deeper understanding of themselves and their surroundings. This mindful engagement improves not only focus but also memory and learning capabilities, benefiting mental health and cognitive resilience.

Patients with multiple sclerosis (MS) who practiced clinical Pilates showed significant improvements in balance, physical performance, and quality of life compared to those who did regular exercises. Clinical Pilates led to better outcomes in cognitive function and overall well-being, making it a more effective option than traditional exercise for people with multiple sclerosis. ¹⁰

Mind-wandering, a common distraction during other exercise routines like running or gym workouts, can be counterproductive and even harmful. Thinking about a stressful incident or tackling a mental to-do list while exercising can detract from the experience and increase the risk of injury. In contrast, Pilates requires full mental engagement, particularly during classes led by an instructor, where intricate movements demand careful attention and precise posture.

Exercise, including Pilates, increases blood flow to the brain, supporting clear thinking, improved memory access, and enhanced cognitive function. The practice fosters connectivity between nerve cells, promoting neurogenesis and helping protect the brain against disease or injury. This makes Pilates an effective tool for strengthening memory, critical thinking, and overall mental agility.

Older Spanish women who participated in a 12-week Pilates program experienced significant improvements in verbal fluency, executive function, lower-body strength, and flexibility, compared to those who did not exercise. Pilates was shown to enhance both cognitive and physical abilities in women aged 60 and over. ¹¹

Promoting Better Sleep

Pilates can significantly enhance sleep quality by fostering deeper relaxation at night and aiding those who struggle with insomnia. Regular physical activity, including Pilates, helps regulate sleep patterns, supporting better REM cycles and overall improved mental and physical health.

Pilates can improve sleep quality, particularly for people under the age of 40. ¹²

One of the quickest ways to wear down a mind is through sleep deprivation. Adults who do not wake up feeling refreshed each morning are at risk for numerous health complications, including impaired critical thinking and memory loss. Sleep deprivation also increases the levels of the stress hormone cortisol in the bloodstream, which can negatively affect both mental and physical health. Practicing Pilates daily can help to relax both the mind and the body, making it easier to unwind and fall asleep at night. Moreover, staying active improves the depth and quality of sleep, resulting in longer nights of rest and enhanced REM cycles. This leads to better focus during the day and helps reduce mental fatigue.

Pilates also works on the body's core temperature, an important factor in sleep regulation. Physical activity raises the core temperature, signaling wakefulness. However, 30 to 90 minutes after exercising, the temperature begins to drop, promoting sleepiness. For some individuals, the release of endorphins during Pilates can temporarily keep them alert. If this happens, it is best to schedule your workout one to two hours before bedtime, allowing enough time for the endorphins to subside and for your brain to prepare for rest.

Maintaining a consistent sleep schedule is vital. By building a solid routine, you can provide your body with the regulation it needs to fall asleep more easily and enjoy restorative rest each night.

Promoting Accessibility and Independence

Pilates provides a safe and non-judgmental environment where individuals can explore movements and adapt them to suit their unique preferences and needs. This inclusivity ensures Pilates is accessible to people of all ages, physical structures, and stamina levels. With minimal equipment required, Pilates can be easily practiced at home, making it a convenient and affordable option for many. While specialized equipment can enhance the experience, the core benefits of Pilates can be fully realized with just a mat, reinforcing its accessibility across diverse populations.

Beyond accessibility, Pilates encourages practitioners to listen to their bodies and respect their unique capabilities, fostering self-esteem and individuality. Unlike many other forms of exercise, Pilates is not about competition or achieving a “perfect” posture. Instead, it emphasizes personal growth, self-acceptance, and the journey toward self-awareness. This approach allows individuals to focus on their progress without external pressure, cultivating a sense of independence and a deeper connection with themselves.

The goal of Pilates is not to push beyond your physical limits but to honor your body's needs and capabilities. True mindfulness benefits arise only when you feel comfortable and aligned with your actions. By listening to how your body communicates, you develop a profound connection with yourself, fostering respect and appreciation for your body's strengths. This self-awareness becomes a foundation for boosting self-esteem and celebrating individuality.

Exploring new variations and exercises in Pilates also opens a pathway to creativity and curiosity, activating the imaginative parts of your brain. This not only inspires learning and fascination but also enhances positive thinking and an enriched sense of self, making Pilates a truly empowering practice.

Managing Stress and Fatigue

Pilates is an effective tool for managing stress by helping to reduce cortisol, the body's primary stress hormone, while simultaneously increasing feel-good hormones like dopamine and endorphins. This hormonal balance fosters clearer thinking, a more stable emotional state, and an enhanced ability to respond calmly to challenging situations.

Regular Pilates practice also contributes to improved energy levels and reduced fatigue. By combining mindful movement with physical exercise, Pilates provides a mental and physical boost, making it easier to tackle daily tasks with motivation and clarity. Research has shown that postpartum women who practiced Pilates experienced significant reductions in fatigue, highlighting its potential to enhance both physical and mental energy levels.

Whether practiced on a mat or reformer, Pilates provides an excellent way to blow off steam and temporarily disconnect from life's stressors. By promoting a sense of calm and focus, Pilates can help you approach tough situations with a clear mind and without becoming easily triggered. Lower baseline stress levels achieved through Pilates ultimately support a more resilient and balanced mindset.

Enhancing Social Connections and Self-Esteem

Humans are inherently social creatures, and maintaining meaningful connections with others is vital for mental well-being. Having good social support can play a significant role in reducing stress and improving overall happiness. Pilates can help foster these connections by encouraging interactions with peers and instructors. Participating in group classes, especially in studios that promote a friendly and welcoming atmosphere, creates opportunities to meet new people, socialize, and feel less isolated. Alternatively, it can also serve as an activity to share with current friends, strengthening existing relationships.

Attending a Pilates class not only builds social bonds but also reinforces a self-care routine, helping you prioritize your health and carve out time for yourself. This can lead to improved self-esteem, as dedicating time to your physical and mental well-being is a powerful affirmation of self-worth.

Physical improvements from Pilates, such as better posture, increased flexibility, and enhanced strength, further contribute to self-esteem and confidence. Good posture, for instance, is not only vital for physical health but also has a profound impact on mental well-being. Over time, as your skills and abilities improve, you may notice a boost in how you carry yourself, both physically and emotionally, reflecting newfound confidence and self-assurance.

Conclusion

To fully experience the benefits of Pilates, it is essential to approach the practice with enjoyment and a willingness to listen to your body. Regular and intentional Pilates sessions can cultivate a healthier lifestyle, boost mental well-being, and inspire creativity and curiosity. By blending physical exercise with mindfulness, stress reduction, and social connection, Pilates offers a truly holistic path to mental health.

Remember, the goal of Pilates is not to push yourself beyond your physical limits or strive for perfection. There is no award for being the “best.” Instead, the practice is about finding comfort in your movements and aligning with what feels right for your body. By observing and honoring how your body communicates its needs, you can foster a deeper connection with yourself, building self-respect and unlocking the full potential of this transformative exercise.

REFERENCES

Websites –

• https://pilatesbypamela.com/blog/pilates-mental-health/
• https://mdhealth.com.au/does-pilates-improve-mental-health/
• https://www.mhconn.org/mind-body-health/practicing-pilates-improve-mental-health/
• https://www.whitehouse-clinic.co.uk/articles-and-advice/pilates-benefits-for-your-mental-health

Articles -

1. Fleming, K. M., & Herring, M. P. (2018). The effects of pilates on mental health outcomes: A meta-analysis of controlled trials. Complementary therapies in medicine, 37, 80-95. https://doi.org/10.1016/j.ctim.2018.02.003  ↩︎
2. Fernández Rodríguez, R., Álvarez Bueno, C., Ferri Morales, A., Torres Costoso, A. I., Cavero Redondo, I., & Martínez Vizcaíno, V. (2019). Pilates method improves cardiorespiratory fitness.
   https://doi.org/10.3390/jcm8111761 ↩︎
3. Ashrafinia, F., Mirmohammadali, M., Rajabi, H., Kazemnejad, A., Haghighi, K. S., & Amelvalizadeh, M. (2015). Effect of Pilates exercises on postpartum maternal fatigue. Singapore medical journal, 56(3), 169.
   https://doi.org/10.11622%2Fsmedj.2015042 ↩︎
4. Fleming, K. M., Campbell, M., & Herring, M. P. (2020). Acute effects of Pilates on mood states among young adult males. Complementary therapies in medicine, 49, 102313.
   https://doi.org/10.1016/j.ctim.2020.102313 ↩︎
5. PETRACOVSCHI, S. (2014). Motivation in practicing Yoga & Pilates and satisfying the need for self-knowledge. Timisoara Physical Education & Rehabilitation Journal, 7(13).
6. Vancini, R. L., Rayes, A. B. R., Lira, C. A. B. D., Sarro, K. J., & Andrade, M. S. (2017). Pilates and aerobic training improve levels of depression, anxiety and quality of life in overweight and obese individuals. Arquivos de neuro-psiquiatria, 75, 850-857.
   https://doi.org/10.1590/0004-282X20170149 ↩︎
7. Soori, S., Heirani, A., & Rafie, F. (2022). Effects of the aerobic and Pilates exercises on mental health in inactive older women. Journal of women & aging, 34(4), 429-437.
   https://doi.org/10.1080/08952841.2021.1924576 ↩︎
8. Memmedova, K. (2015). Impact of Pilates on anxiety attention, motivation, cognitive function and achievement of students: structural modeling. Procedia-Social and Behavioral Sciences, 186, 544-548.
   https://doi.org/10.1016/j.sbspro.2015.04.009 ↩︎
9. Memmedova, K. (2015). Impact of Pilates on anxiety attention, motivation, cognitive function and achievement of students: structural modeling. Procedia-Social and Behavioral Sciences, 186, 544-548.
   https://doi.org/10.1016/j.sbspro.2015.04.009 ↩︎
10. Küçük, F., Kara, B., Poyraz, E. Ç., & İdiman, E. (2016). Improvements in cognition, quality of life, and physical performance with clinical Pilates in multiple sclerosis: a randomized controlled trial. Journal of physical therapy science, 28(3), 761-768.
    https://doi.org/10.1589%2Fjpts.28.761 ↩︎
11. García-Garro, P. A., Hita-Contreras, F., Martínez-Amat, A., Achalandabaso-Ochoa, A., Jiménez-García, J. D., Cruz-Díaz, D., & Aibar-Almazán, A. (2020). Effectiveness of a pilates training program on cognitive and functional abilities in postmenopausal women. International journal of environmental research and public health, 17(10), 3580.
    https://doi.org/10.3390%2Fijerph17103580 ↩︎
12. Chen, Z., Ye, X., Shen, Z., Chen, G., Chen, W., He, T., & Xu, X. (2020). Effect of pilates on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Frontiers in neurology, 11, 158.
    https://doi.org/10.3389/fneur.2020.00158 ↩︎