Reformer exercise · Intermediate

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Seated Breathing on the Long Box

Seated Breathing on the Long Box is an intermediate reformer exercise with the long box that mainly works the core and back. Spring setting: 1× light. Below you'll find the starting position, the flow in 3 steps and the cues to teach it in class.

From the reformer classes of Marie-Sophie Wernicke, certified Pilates instructor · Updated

Spring Setting and Key Facts

Springs
1× light
Reps
6–8 deep breaths
Level
Intermediate
Equipment
Reformer, Long box
Body area
Core, Back
Muscles
Breathing muscles, Core
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Starting Position

The long box on the carriage. Sitting upright on the box, feet on the right and left of the box, hands on your thighs.

Step-by-Step Flow

  1. Inhale calmly through the nose, letting the ribs widen.
  2. Exhale long through the mouth, activating your center.
  3. Over a few breaths, settle into the seated position and find your rhythm.

Cues for Teaching

  • Sit tall, the crown of the head reaching up.
  • The shoulders stay relaxed and down.

Featured in These Classes

This exercise is part of a ready-made reformer class plan with class outline, springs and cues:

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