Pilates for Mental Health: Finding Calm Through Movement

Finding focus in the simplest shapes. A plank can be as much about calming the mind as it is about building strength.

June is often a month of winding down—longer days, warmer air, and the gradual shift toward summer. For many of us, it also brings a need to slow the pace, breathe a little deeper, and find a rhythm that feels more restful.

It’s no coincidence that International Yoga Day falls in June. Like yoga, Pilates encourages us to connect breath with movement and body with mind. And while the two practices have distinctly different roots, they share a common gift: the ability to support our mental health.

So, in this slower season, I thought I’d share a few thoughts on Pilates for mental health, and how even a few mindful minutes on the mat can help you feel more grounded, supported, and calm.

The Link Between Pilates and Mental Health

Pilates isn’t just about core strength or flexibility (though it helps with those too!). It offers a moment to check in, to breathe with intention, and to move with care. The focus on alignment, control, and breath gives the mind a clear task—helping us find calm in the present moment.

Research also supports this: consistent Pilates practice has been shown to reduce stress and anxiety, improve mood, and boost overall wellbeing. Restorative Pilates in particular, is a gentle, individual expression of movement that meets you where you are.

Whether you're in the middle of a busy season or feeling a little 'end-of-term' mentally, giving your body time to move can work wonders for your mind.

A Simple 10-Minute At-Home Routine

You don’t need fancy equipment or a big space to get started. Here’s a short sequence you can try today: Always listen to your body throughout a movement.

1. Standing Roll Down (1 min) Stand tall, soften your knees, and slowly roll down through your spine, letting your arms hang. Pause at the bottom, take a breath, then slowly roll back up. Repeat 2–3 times.

2. All Fours Spinal Mobility (2 mins) On hands and knees, gently move your spine through flexion and extension—rounding and lengthening in a slow, wave-like motion.

3. Shoulder Bridge (2 mins) Lying on your back with knees bent, roll the spine up one vertebra at a time. Breathe out to lower with control. Focus on how your body feels as you move.

4. Abdominal Prep (2 mins) Still lying down, support your head, then gently lift your upper back off the mat on an exhale. Think of drawing the ribs down and the neck long.

5. Nerve Stretch (2 mins) Bring one leg into your chest, hold behind your thigh, and gently extend the leg. Pause and breathe, then switch sides.

Move with Us @Home

If you’re looking for flexible ways to keep moving this summer, Nightingale @Home might be the perfect fit. It’s £20/month for a weekly live session, on-demand recordings, bonus routines, and a friendly online community.

You can practise wherever and whenever it works for you—with the same supportive feel as being in the studio.

A Final Thought

Even cats know the value of a good stretch (and yes, July is International Cat Day, so maybe we’ll revisit this!).

But in all seriousness—Pilates for mental health doesn’t need to be complicated. It can start with a single breath, a moment of stillness, or one gentle movement.

Here’s to slower days, softer movement, and coming home to ourselves—one breath at a time.