Breathing in Ballet: The Missing Link to Posture, Core Activation, and Injury Prevention

Veronica K
Sep 24, 2025
5 min read

Updated: Nov 19, 2025

Veronica K — Certified Personal Trainer, Physical Therapist Assistant, and Ballet Injury Prevention Specialist

Why Breathing Matters More Than Dancers Realize

Most dancers spend years hearing, “Pull up! Tighten your core! Lengthen!”But almost no one is ever taught how to breathe while doing it.

After working with thousands of dancers as a PTA, CPT, and corrective ballet coach, I can say confidently:

Poor breathing is one of the biggest hidden causes of posture issues, weak core engagement, fatigue, and preventable injuries in ballet.

Breathing is not just an automatic function—it is the foundation of efficient movement, deep core activation, endurance, balance, and the appearance of effortless artistry.

This article will teach you:

how the breathing muscles actually work
the difference between chest breathing vs. deep core breathing
how breath connects to turnout, posture, and core stability
a step-by-step breath-driven plié you can try today
how breathing prevents injuries

Let’s get into it.

The Muscles of Respiration

Primary Breathing Muscles

These muscles should lead the breathing process in ballet technique:

Diaphragm – descends on inhale, creating space for lung expansion
External intercostals – help open the rib cage
Transverse abdominis (TrA) – works with the diaphragm to regulate intra-abdominal pressure, stabilize the spine, and activate the deep core

When these muscles work together, breathing becomes efficient, grounded, and supportive of posture.

Accessory Breathing Muscles

These muscles should not dominate during ballet:

sternocleidomastoid
scalenes
upper chest and neck musculature

Overusing these creates neck tension, elevated shoulders, fatigue, and a “tight” look in the upper body.When dancers rely on accessory breathing, they burn energy fast and lose stability.

Chest Breathing vs. Deep Core Breathing

Many dancers subconsciously use chest breathing, where the air lifts the upper ribs and shoulders.

This causes:

unnecessary neck/shoulder tension
reduced oxygen exchange
early fatigue
a strained or rigid look onstage
poor core engagement

Deep diaphragmatic breathing, supported by the transverse abdominis and lower ribs, allows:

fuller lung expansion
better endurance
smoother movement quality
improved posture and spinal stability
efficient oxygen supply for long combinations

This is what creates the dancer who looks effortless—even during hard work.

Breath + Core Activation: What Dancers Get Wrong

Many dancers think “engage your core” means:

❌ sucking in❌ flattening the stomach❌ bracing everything tightly

In reality, this:

shuts down the diaphragm
restricts breathing
limits TrA activation
pulls the pelvis out of alignment
weakens stability

Real core activation involves the coordinated work of:

diaphragm
transverse abdominis
pelvic floor
multifidus

Breath is what integrates these muscles into a supportive, functional system.

When breath and core work together, dancers experience:

stronger balance
better posture
reduced gripping in the glutes and hip flexors
safer landings
improved turnout control

Try This: Breath-Driven Demi-Plié Exercise

Use this at the barre or in first position. One hand on the barre, the other on the lower ribs/upper belly. This is one of the essential exercises I teach on my Veronica K Platform in my core/posture course.

Step-by-Step

1. Set your posture

Stand tall in first.

neutral pelvis
ribs soft
shoulders down/back
long chin and upper spine

Breathe normally to settle.

2. Inhale and feel the diaphragm expand

Hand on the upper belly/lower ribs.Slow nasal inhale for 3 counts.Feel the lower ribs widen—not the chest lifting.

3. Exhale and feel gentle TrA activation

Slow exhale for 3–4 counts.Feel a light “zipper” of the lower belly drawing inward.Not a hard suck-in—just gentle engagement.

4. Inhale as you plié

Inhale for 1–2 counts as you lower.

ribs widen
spine stays long
diaphragm descends

The breath supports the lowering.

5. Pause at the bottom

Stay open through the ribs and belly.No bracing. No clenching.

6. Exhale as you rise

Exhale for 1–2 counts.Feel:

TrA activate
belly gently flatten
inner thighs (adductors) engage
glutes not over-gripping

7. Add the adductor cue

Imagine lightly squeezing a ball between the thighs as you rise.Avoid forcing it.

8. Repeat 6–8 slow reps

Stay mindful:

inhale on lowering
exhale on rising
no breath holding

Troubleshooting Common Mistakes with Ballet Breathing

If your neck or shoulders lift:

Think “low belly breathing,” not “chest breathing.”

If you suck in your stomach:

Stop and practice 3 supine diaphragmatic breaths first.

If your glutes grip:

Shift your cue to:

inner thighs
lower bellyinstead of “squeeze the glutes.”

If you hold your breath:

Use a soft audible exhale to retrain the timing.

Class Progression

Begin class with:

1–2 sets of 6–8 slow diaphragmatic pliés
then carry the inhale-lower / exhale-rise coordination into center exercises

Over time, this:

improves endurance
supports alignment
reduces gripping patterns
decreases injury risk
enhances control and artistry

How Breath Prevents Injuries in Ballet

When dancers chest-breathe and overuse accessory muscles, the entire kinetic chain becomes inefficient.

This leads to:

early muscular fatigue
poor oxygenation
compensations in turnout, pelvis, spine, and feet
overuse injuries in hips, ankles, knees, and low back

Breath training restores:

efficient muscle recruitment
endurance
balanced trunk stability
energy conservation

It directly improves posture and protects the body from repetitive strain.

Retraining Breath: Awareness → Integration → Automaticity

Breath retraining requires:

Awareness
Exaggeration
Repetition
Integration into movement

When dancers stop “holding in” and begin breathing with the diaphragm and TrA, they unlock:

Better posture
Stronger core
Smoother lines
Greater stamina
Safer technique
Longer careers

Breathing is not just about air. It is the foundation of efficient ballet technique.

Work With Veronica

If you want to improve your breathing, posture, core activation, and overall ballet technique, I would love to help you.

➡️ Book a 15-Minute Consultation

Discuss your goals and build a customized corrective training plan.

➡️ Join the Veronica K Ballet Platform

Get access to monthly corrective lessons, technique modules, injury-prevention training, and more.

➡️ For Studio Owners & Teachers

I travel throughout Ohio and Arizona to teach corrective-based master classes focused on:

Breathing
Posture
Core activation
Injury prevention

Email: info@veronicakballet.com

FAQ Wrap Up:

1. How should ballet dancers breathe?

Diaphragmatically, allowing the lower ribs to expand and coordinating the exhale with core activation.

2. Does belly breathing make the stomach stick out?

No. Proper diaphragmatic breathing expands the ribs and upper belly gently, not the abdomen dramatically.

3. Can breath affect turnout or balance?

Yes. Deep breathing stabilizes the pelvis and spine, improving turnout control and balance.

4. Why do dancers hold their breath?

Usually from over-bracing, sucking in, or trying to “look tight.” These patterns weaken the core and reduce endurance.

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