Pilates, mental health & the nervous system

Written By Darcey Newcombe

Modern life has a funny way of keeping us switched on all the time. Between work, family, phones, notifications and the general mental load of being a human, it’s no wonder so many people feel anxious, flat or completely unable to switch off.

That’s one of the reasons Pilates can feel like more than just exercise. For a lot of people, it’s the first time in the day they slow down, breathe properly and actually land back in their body. There’s more research starting to back up what many of us have felt for years: Pilates may genuinely support mental health.

What the study found

A recent study followed adults aged 50 - 65 who were new to mat Pilates and had them do one session per week for three months. Compared with a group who stayed inactive, the Pilates group showed meaningful improvements in anxiety, depression and physical symptoms of stress, along with better stress-related behaviours.

What stood out most was that the change came from a relatively small dose of exercise. One class a week, (consistently!), was enough to make a difference in how people felt emotionally and physically.

The study suggests that Pilates may help people feel calmer, less overwhelmed and better able to switch off from the demands of daily life.

Why PRACTICING Pilates may help

There are a few reasons Pilates may have this effect.

First, there’s the breathing. Pilates asks you to slow down and breathe with intention, which can help calm the body’s stress response and bring down that constant ‘on edge’ feeling.

Second, there’s the focus. Pilates is a very present-moment practice. You’re not just moving for the sake of moving, you’re paying attention to alignment, control, timing and sensation. That kind of mindful movement can interrupt anxious thought loops and help bring your attention back into the body.

Third, there’s the physical release. Stress often shows up in the body as tension, bracing and tightness. Pilates works through those patterns by improving strength, control and body awareness, which may help reduce the physical load of stress over time.

What other research says

This new study isn’t the only one pointing in this direction. A 2018 meta-analysis found that Pilates led to significant reductions in depressive symptoms, anxiety symptoms and fatigue, while also increasing feelings of energy.

[The effects of Pilates on mental health outcomes: a meta-analysis of controlled trials (2018)]

A 2022 review of Pilates research in Brazil also found that the method may be a useful ally for people experiencing anxiety and depression, with most of the studies reviewed showing benefits for mental health and quality of life.

So while individual studies are often small, the broader picture is pretty consistent: Pilates seems to do something helpful for mood, stress and emotional wellbeing.

Where ADHD fits in

What prompted my personal interest in physical activity, Pilates and the effect on mental health stems from wanting to understand the positive impacts that Pilates as a practice brings to those managing Attention Deficit Hyperactivity Disorder (ADHD).

The study didn’t look at ADHD directly, so it’s important not to stretch it into something it wasn’t designed to show. But newer research on physical activity and ADHD adds a useful layer of context.

Recent reviews suggest that exercise can support ADHD symptoms, especially attention, impulse control and mood, in both children and adults. A 2025 review found that exercise had a small-to-medium positive effect in adults with ADHD overall, while another recent review noted that physical activity may improve inhibitory control, which is basically the brain’s ability to pause before reacting. Pauses “Unwritten - Natasha Bedingfield”.

This is a big deal when impulse control is not front of mind (see what I did there?).

Back to the studies.

Pilates is starting to show up in this conversation too. One review of adults with ADHD included a six-month Pilates program and reported improved cognitive function compared with an inactive control group, although the overall certainty of the evidence was still low.

So the honest takeaway is this: Pilates is not an ADHD treatment, but it may be a very useful supportive practice for people who live with ADHD, especially when stress, anxiety or emotional overload are part of the picture.

Why this matters in real life

For many people, the value of Pilates isn’t just superficial (stronger abs or better posture). It’s the value post-class, a quieter mind, a steadier mood, less tension in the body and a bit more capacity to cope with the chaos of life.

That matters whether someone is managing anxiety, low mood, a busy nervous system or the extra mental load that can come with ADHD. Physical movement that is structured, mindful and repeatable can be a really helpful piece of the puzzle.

this is also personal for me

If you don’t wish to read about the inner-workings of my mind, feel free to skip past.

I live with anxiety and depression, and I was late-diagnosed with ADHD as an adult a couple of years ago. For as long as I remember, I’ve never felt comfortable in my own head. Always too busy, too sensitive, too indecisive, too tired, too scattered, too self-conscious and too hard to organise.

Pilates became one of the few places where I could actually feel my system settle. I found that the intrinsic nature of Pilates helped me to return to my own body, which commonly feels disconnected and uncoordinated.

Finding long term enjoyment from an activity or hobby was rare for me. I found myself questioning the relationship between them both. On stressful days, I listen for 50-minutes and nothing else creeps in. A group class always gives me something practical and manageable to do. It also highlights that highlights how much community and socialising forms part of the experience. And on days where the chatter be chatting, it gives my brain a sequence to follow without needing to overthink every step.

This research feels so relatable. It doesn’t just describe exercise in a generic way, it describes the kind of calm, regulation and mental reset so many of us are looking for. And whilst it doesn’t fix everything (and my experience is not suggesting it does), but it is a very real anchor in my week for many years now, while other exercise modalities simply pass by - to which I wave from the satisfying perch of my Pilates practice and career.

A balanced takeaway

Pilates isn’t a cure-all, and it’s definitely not a replacement for medical or psychological care. But the research is starting to show that it may be a genuinely helpful support for mental health, stress management and emotional regulation.

For people with ADHD, the evidence for exercise more broadly is also encouraging, and Pilates is beginning to emerge as one of the more interesting mind-body options to watch.

If you’ve ever left a Pilates class feeling a little clearer, a little calmer and a little more like yourself, it turns out there may be a very good reason for that.

Thanks for reading.

Darcey

Revere Pilates Studio Director + Teacher


Darcey Newcombe
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