Pilates and Mental Health: 6 Exercises to Help You Feel Calmer

Exercise Instructions

The Hundred

The hundred is a classic Pilates warm-up that syncs breath with movement, stimulates circulation, and engages the deep abdominal muscles.

1. Lie on your back with your knees bent into your chest. Lift your head and shoulders off the mat, gazing toward your navel.
2. Extend your legs out to a 45-degree angle (or higher if your lower back feels strained). Extend your arms long by your sides with your palms facing down, hovering a few inches off the mat.
3. Begin pumping your arms up and down in a small, controlled motion. Inhale for five pumps and exhale for five pumps.
4. Repeat this breath cycle 10 times for a total of 100 pumps.

Roll Up

The roll up articulates the spine and stretches the hamstrings and back muscles, releasing tension held in the vertebral column.

1. Lie on your back with your legs straight and together and your feet flexed. Extend your arms overhead.
2. Inhale as you lift your arms toward the ceiling, followed by your head, neck, and shoulders, peeling your spine off the mat one vertebra at a time.
3. Exhale as you continue rolling forward into a “C” curve, reaching toward your toes while keeping your abdominals engaged.
4. Inhale to begin rolling back down, and exhale to slowly lower your spine back onto the mat with control.

Spine Stretch

This exercise promotes spinal flexibility and helps release tension in the back, shoulders, and hamstrings. It’s a great way to counteract the effects of sitting for long periods.

1. Sit tall on your mat with your legs extended straight in front of you, about shoulder-width apart. Flex your feet.
2. Inhale and sit up even taller, imagining your spine lengthening toward the ceiling.
3. Exhale as you round your spine forward, starting from the top of your head. Imagine you’re peeling your spine off an imaginary wall behind you.
4. Reach forward, keeping your abdominals pulled in. Inhale to stack your spine back up to the starting position, one vertebra at a time.

Saw

The Saw encourages spinal rotation and stretches the hamstrings, hips, and obliques. The twisting motion can feel incredibly liberating for a stiff back.

1. Sit tall with your legs extended in a wide “V” shape and your feet flexed. Extend your arms out to the sides at shoulder height, your palms facing forward.
2. Inhale and twist your torso to the right.
3. Exhale as you round forward, reaching your left hand toward your right little toe. Your back arm reaches behind you with the palm up. Pulse gently three times, as if “sawing” off your toe.
4. Inhale to return to the upright, twisted position, and exhale to untwist back to the center. Repeat on the other side.

Seal

The seal is a playful exercise that massages the spine and challenges balance and control. It helps release tension along the entire back.

1. Sit on your mat and hug your knees toward your chest. Dive your hands between your knees and grab the outside of your ankles.
2. Balance on your sit bones and lift your feet off the floor. Before you roll, clap your heels together three times like a seal.
3. Inhale and roll back to your shoulder blades, keeping your curved shape.
4. Exhale and roll back up to the starting position, finding your balance. Clap your heels together three times again.

Shoulder Bridge

This exercise strengthens the glutes and hamstrings while opening the hips and chest.

1. Lie on your back with your knees bent, your feet flat on the floor hip-width apart, and close enough that you can touch your heels with your fingertips. Your arms should be long by your sides.
2. Exhale and press through your feet to lift your hips off the mat, peeling your spine up one vertebra at a time until you form a straight line from your shoulders to your knees.
3. Inhale at the top, feeling the stretch across your chest and hip flexors.
4. Exhale to slowly roll your spine back down to the mat with control.

Many people find that a guided approach provides the best foundation for exploring Pilates for mental health.

Read more: Morning Pilates Routine for Beginners to Practice at Home

How to Destress Fast Doing Pilates Exercises

A single Pilates session can feel relaxing, but meaningful changes in how you handle stress usually depend on broader habits over time. Integrating Pilates into a broader wellness strategy can amplify its benefits.

Here are some actionable tips to supplement your Pilates practice

• Schedule “Movement Snacks”

You don’t need a full hour to benefit from Pilates. Break up long periods of sitting with 5-10 minute “movement snacks”.

Choose one or two exercises from the destress program, such as the spine stretch or shoulder bridge, and perform them slowly. 

This practice interrupts the build-up of physical tension and mental fatigue throughout the day. Set a recurring alarm on your phone to remind you to move every 60-90 minutes.

• Pair Pilates with Mindful Breathing

Before you begin your Pilates routine, spend three minutes focusing solely on your breath. 

Lie on your back with one hand on your belly and the other on your chest. Inhale deeply through your nose for a count of four, allowing your belly to rise. Exhale slowly through your mouth for a count of six. 

This practice, which is known as diaphragmatic breathing, primes your nervous system for relaxation (11) and enhances the Pilates and meditation aspect of your workout.

• Create a Sensory-Calm Environment

Your environment plays a significant role in your ability to relax. 

Before your session, dim the lights, put on some calming, ambient music without lyrics, and silence your phone notifications. This ritual signals to your brain that it’s time to transition from a state of high alert to one of calm focus. 

Minimizing external stimuli allows you to turn your attention inward more effectively.

• Keep a Post-Pilates Journal

Immediately after your practice, take five minutes to jot down how you feel physically and mentally. 

Use simple prompts: “What tension have I released?” or “What am I feeling now that I wasn’t feeling before?” This habit reinforces the mind-body connection and helps you recognize the tangible Pilates mental health benefits, which can increase your motivation to practice consistently. 

Acknowledging these positive shifts strengthens the neural pathways that are associated with relaxation and well-being.

The consistent application of these strategies can also support other wellness goals, and many have found that there are also significant benefits of Pilates for women, including improved core strength and posture (3, 18).

Frequently Asked Questions

• Why do I feel so good after Pilates?

You feel good after Pilates due to a combination of physiological and psychological factors. 

Regular movement is commonly linked with improved mood and stress regulation. Paired with slow, controlled breathing, the practice may encourage a “rest-and-digest” state and help reduce the sensation of tension in the body (2, 19).

The intense focus required also provides a mental break, which leaves you feeling refreshed and clear-headed.

• Why did I cry after Pilates?

Crying during or after Pilates isn’t uncommon and can be a form of somatic release. The practice can help unlock stored physical and emotional tension from the body, particularly from areas such as the hips and psoas muscle, which play a role in how the body responds to stress (20). As this tension is released through movement and breath, it can trigger a corresponding emotional release.

• Does Pilates release cortisol?

Yes, as with many forms of mindful exercise, regular Pilates practice can help regulate and lower cortisol levels in the long term. 

While any exercise can cause a temporary, acute spike in cortisol, consistent practice may help improve the body’s overall stress response (12). Deep breathing and mindful movement may support stress regulation and can be associated with changes in stress-related hormones, including cortisol, though individual responses vary.

• Does Pilates increase dopamine?

Yes, physical activity, including Pilates, can help increase dopamine levels temporarily (21). Dopamine is commonly linked with pleasure, motivation, and reward (22). 

A sense of accomplishment can feel rewarding and may be associated with short-term shifts in brain chemicals involved in motivation, including dopamine, though individual responses vary. This contributes to the feeling of satisfaction and motivation you may experience after a session.

• Which is better, the gym or Pilates?

Neither is inherently “better” – they serve different purposes and offer different benefits. 

The gym is often focused on building strength and cardiovascular endurance through weightlifting and cardio machines (23). 

Pilates focuses on core strength, flexibility, posture, and the mind-body connection through controlled movements (24). 

The best choice depends on your personal goals, preferences, and physical needs. Many people find that combining both provides a well-rounded fitness regimen.

• Which is better for mental health, yoga or Pilates?

Both yoga and Pilates are excellent for mental health, and the “better” choice is highly subjective. Both practices emphasize breath, mindfulness, and body awareness. 

Yoga often incorporates more explicit spiritual and meditative components (25), while Pilates maintains a strong focus on precise physical control and core stabilization (24). The best option is the one you enjoy more and are more likely to practice consistently. Trying a few classes of each can help you decide which modality resonates most with you.

The Bottom Line

Pilates offers more than just a physical workout – it provides a structured path toward integrating your mind and body. 

By focusing on breath, precision, and control, you can cultivate a sense of inner calm and resilience that extends far beyond the mat. This practice isn’t a quick fix, but a sustainable tool for managing stress and enhancing your overall well-being. 

The key is to approach it with intention and consistency, allowing the principles of Contrology to bring balance to your body and your life.