The Nervous System and Pilates: Finding Your Balance Between “Peace and War”

Introduction

The nervous system is fascinating, it guides everything from muscle movement to stress responses. There’s a lot to explore, and we could easily write a whole book on it! For now, we’re focusing on the two main branches that matter most in class and your own Pilates practice: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).

Think of it simply as “war and peace”: one gets your body moving and alert, the other helps it relax and recover. Understanding how the nervous system and Pilates interact can make a real difference in how you teach, practice, and feel during class.

Understanding the Nervous System and Pilates

Every Pilates movement is guided by the nervous system. Learning how the sympathetic and parasympathetic systems interact helps instructors cue exercises that improve focus, control, and relaxation.

• Sympathetic Nervous System (SNS) — “Fight or Flight” The SNS prepares your body for action: heart rate increases, muscles engage, and energy flows to areas that need it most. In Pilates, challenging sequences lightly stimulate the SNS, helping students engage muscles and stay alert.

• Parasympathetic Nervous System (PNS) — “Rest and Digest” The PNS calms the body down, slowing heart rate, relaxing muscles, and encouraging recovery. Slow, mindful Pilates movements and deep, controlled breathing activate the PNS, helping students release tension and improve body awareness.

  
  

Balancing “Fight or Flight” with Rest in Pilates

Pilates naturally balances sympathetic and parasympathetic activity:

• Engage the SNS: Dynamic or challenging exercises wake up muscles and sharpen focus.

• Activate the PNS: Slow, mindful movements and breath work calm the body, promote relaxation, and enhance mind-body connection.

By consciously working with the nervous system during class, instructors can guide students toward effort with ease, improving movement efficiency while supporting relaxation.

Guided Relaxation in Class: Connecting the Nervous System and Pilates

Using guided relaxation or mindful muscle release allows students to engage directly with the parasympathetic system. Pilates exercises combined with conscious breath and awareness:

• Encourage muscle release and body scanning

• Enhance mind-body connection

• Support calm, focused energy for the rest of the class

This is where the theory of the nervous system becomes practical in your teaching — simple cues and exercises can make a big difference.

Free Download: Mindful Muscle Relaxation Script for Instructors

Want a ready-to-read guide to bring this into class? Our free PDF walks students through gradually relaxing each muscle, activating the parasympathetic nervous system, and improving body awareness. Perfect for before, during, or after class.

[Download your free guide here]