DNYS blog – Beyond the workout: How pilates transforms you

Pilates might look like a simple workout, but there’s a lot more happening beneath the surface. In the sections below, we dive into the theory behind why Pilates has such a profound effect on the body and mind and why you feel so good after session of mindful movement. From breaking old movement habits and improving posture, to enhancing focus, breathing, and overall well-being: it’s a practice that touches every aspect of how we move, feel, and even think!

1. Repetition as reprogramming

You probably know that our brain and nervous system learn through repetition. The more we repeat certain thoughts, movements, or behaviors, the more they become ingrained as patterns. They shape our habits, our posture, our reactions and even our personality. For better or worse.

This works in our favor when it comes to healthy habits, but it can work against us when old patterns no longer serve us. Think of a slouched posture from long hours at your desk, or a negative belief you’ve started to accept about yourself, simply because you’ve repeated that thought over and over.

The good news? You can consciously use repetition to reprogram your body and nervous system (and ultimately even the thoughts you think).

In Pilates, repetition is used as a healing principle: every movement is performed mindfully and with control. This gives your brain and body the chance to release old, inefficient patterns (like holding your breath or overcompensating with your neck or lower back) and replace them with new, healthy movement habits.

Think better breathing, smoother movement, more body awareness, and ultimately, more energy. And it’s not just your body that benefits; your mood and overall sense of well-being do too.

2. Breath as regulation

Another way Pilates changes the way you feel and think is through the focus on the breath. In Pilates, as in yoga, the breath is central to every movement. It helps you find rhythm, release tension, and focus on the present moment. Pilates invites you to move with full focus, calming your nervous system in the process.

It’s actually very hard to keep overthinking when you move mindfully. Being fully present in your body naturally quiets your mind: the key to true relaxation. This also activates the parasympathetic nervous system, the state in which recovery, healing, and integration can happen.

3. You posture shapes how you feel

Pilates has a profound effect on posture. It teaches you to align your body and spine correctly, which can reduce back discomfort and increase freedom of movement. And that directly affects how you feel internally. An open chest, a strong foundation, a straight spine; all of this influences your breathing, your mood, and even your self-image.

Research shows that better posture can:

• Lower stress

• Increase self-confidence

• Boost the production of feel-good hormones like serotonin

That’s why Pilates doesn’t just improve your posture, it literally changes how you carry yourself through life.

Pilates is a holistic movement practice

As you’ve seen, while it may look like a simple fitness class, Pilates is much more than that. It’s a holistic movement practice connecting body and mind. Joseph Pilates, the founder, believed: “Physical fitness is the first requisite of happiness.”

He saw body and mind as inseparable, and that physical exercises not only build strength and flexibility, but also improve mental well-being. This philosophy isn’t far from Patanjali’s Eightfold Path: the foundation of modern yoga practice.

In this way, both yoga and Pilates are powerful paths toward transformation, more body awareness, and balanced living.

Real change starts in your body

The real magic of Pilates isn’t just in the exercises themselves, it’s in how it helps you reconnect with your body, notice old habits, and move with intention. Each session gives you the chance to breathe more freely, stand taller, and feel more in tune with yourself.

In a world that constantly pulls us out of our bodies, Pilates offers a simple, joyful way to come home to yourself: to move, breathe, and even think in a more balanced and energized way. And the best part? The more you practice, the more these benefits ripple into every part of your life.

Curious to go deeper? For yourself, or to share this mindful movement with others, check out our 8-day Pilates Teacher Training in Amsterdam.