Does the Core Really Start in the Brain or the Body?

This isn’t clickbait—prepare to challenge everything you thought you knew about where movement truly begins (and why it matters).

The brain, as the central control system of the body, is where all movement starts—including how we train, heal, and move through life.

While Pilates is often thought of as a way to build strength in the core, the real foundation goes much deeper—it starts in the brain.

Pilates is an excellent example of how the body and brain integrate through movement. It’s one of the few fitness systems that links precise movements to neurological feedback, offering a deeper connection than just muscle engagement. It’s not just about strengthening the core; it’s about strengthening the brain-body connection.

If Pilates isn’t your primary focus, don’t worry (keep an eye on the next few newsletters—we’ll be unpacking the brain’s connection to other movement systems like yoga and bodyweight exercises soon!).

So, stick with us for a few minutes as we get a little neuro-nerdy, exploring how precision, breath, and brain-based movement can work together to reshape the nervous system and unlock new possibilities for healing and performance.

Pilates instructors often say, "It all starts with the core."

But what if we told you that the core starts in the brain?

Pilates isn’t just sculpting the body — it’s sculpting the nervous system.

And when you look at it through the lens of applied neurology, Pilates becomes one of the most unique fitness systems for restoring regulation, reducing threat, and retraining the brain to feel safe.

This is especially important for people dealing with:

• Chronic stress and burnout
• Pain that won’t resolve
• PTSD or trauma histories
• Brain fog, fatigue, or emotional dysregulation

 We are going to explore how Pilates works on a brain-first level, and how adding specific applied neurology drills (what we call neural stacking) can enhance the nervous system impact of every session.

The Brain's Hidden Threat Meter: Why So Many People Feel Dysregulated

At any moment, your brain is asking one question: Am I safe?

When the brain gets input it can't interpret or organize, it labels that input as "threat."

That threat fills up what we call the Threat Bucket:

• Unresolved trauma
• Postural dysfunction
• Inflammation or poor nutrition
• Hypervigilance
• Weak sensory feedback (especially from the feet, core, or eyes)

When the bucket overflows, we get symptoms like pain, anxiety, shallow breathing, fatigue, poor balance, or poor coordination.

And unless we drain the threat bucket at the neurological level, no amount of stretching or strengthening will stick.

How Pilates Speaks to the Brain

Pilates is one of the most brain-integrated movement systems available.

It works because it provides the brain with safe, controlled, repeatable input that stimulates:

1. Proprioception

• Deep core control, limb placement, spinal articulation
• Tells the brain where the body is in space = lowers threat

2. Vestibular Activation

• Controlled spinal rolling, supine to seated, bridging
• Stimulates the inner ear and head position sensors

3. Visual + Gaze Stability

• Fixed points during movement support visual-vestibular integration

4. Motor Sequencing & Patterning

• Precision + repetition engage the cerebellum and motor cortex

5. Breath-Based Autonomic Regulation

• Breath coordinates with movement = vagus nerve activation, downregulation

Trauma, Stress & the Nervous System: Why Pilates Helps

People with trauma, PTSD, or chronic stress often live with:

• Low vagal tone (poor recovery)
• Poor interoception (low body awareness)
• Brain-body disconnect
• Fight/flight muscle tone (tight hip flexors, rigid rib cage, collapsed posture)
  
  

Pilates corrects these with:

• Intentional spinal articulation = restores flexion and extension patterns
• Diaphragmatic breath = regulates vagal tone + improves CO2 tolerance
• Core-focused control = feeds the brain high-quality input from the trunk (a major source of proprioception)
  
  

And perhaps most importantly: it teaches the brain to move with precision and safety again.

Neural Stacking: Upgrade Pilates with Applied Neurology and Brain First inputs

Neural stacking means layering simple neurological drills into Pilates exercises to improve nervous system adaptation.

Pro-tip: Avoid adding neural stacking to beginners. It’s best to wait until your clients are proficient in the movements and have a regular practice. Introducing neural stacking too early can actually trigger a threat response, working against your goals. Always assess and reassess using the NLN process to ensure you're adding the right level of complexity at the right time. (See here for more details in our FREE masterclass replay)

Examples:

• Add eye tracking during bridging or arm circles (visual cortex + cranial nerves)
• Add head tilts or turns during supine footwork (vestibular integration)
• Pair specific breath patterns with spinal articulation to deepen regulation

Sample Breathwork:

•  Box Breathing (4-4-4-4): Use during footwork or plank prep to calm the system
•  4-7-8: Use post-roll-down for vagal tone
•  6-3-6-3: Use with teasers or spinal balance to build focus and respiratory rhythm

A Sample Routine: With Applid Neurology Integration

1.  Spinal Roll-Down with Eye Tracking
• Follow thumb with eyes as you roll down and up
• Stimulates visual cortex + cerebellum
2.  Bridging with Head Tilts
• Small, controlled left-right head tilts at the top of bridge
• Activates vestibular system and improves trunk-limb communication
3.  Supine Arm Circles with Box Breathing
• Inhale 4, hold 4, exhale 4, hold 4 with each rep
• Trains focus, vagal tone, and cranial nerve control
4.  Seated Spine Twist with Diagonal Eye Movements
• Eyes move top left to bottom right across the twist
• Integrates rotational core activation with visual mapping

The Core is Brain-First: Unlocking the Power of Movement Through Applied Neurology

Pilates isn’t just about toning the core. It’s about stimulating and soothing the brain through intentional movement.

When you focus on the brain, you give the body the tools it needs to function more effectively.

As we’ve explored, the real foundation of Pilates lies not in the core muscles themselves, but in how they connect to the brain.

When you combine Pilates with applied neurology, you’re giving clients more than just strength or mobility. You’re offering them a way to re-pattern their nervous system for clarity, regulation, and resilience.

This brain-first approach taps into the deep potential for healing and performance that many traditional movement methods miss.

This is a very general introduction to the concept, but Pilates serves as an excellent starting point. It creates the perfect environment for introducing the brain into your training, setting the stage for deeper neuro-physiological change.

What you’ll learn in our Mentorship goes even further, taking these principles and enhancing your practice with advanced tools and techniques. By integrating applied neurology into your Pilates sessions, you’ll stand out from your peers, offering clients not just physical results, but emotional regulation, better movement patterns, and lasting resilience.

That’s the real power of brain-based movement, and it starts with precision, breath, and a deeper understanding of what movement truly does to the brain.

To learn more about our Mentorship, click here.