Have you ever noticed yourself holding your breath when you lift heavy weights? Or maybe you breathe really fast and shallow when doing exercises that are super challenging.
I used to do the same thing!
Turns out, the way you breathe during your workout makes a huge difference in how well you can lift and how safe you are. In this post, we'll look at the science behind breathing and lifting weights.
I'll share some awesome techniques to try, mistakes to avoid, and tips to make your breathing help your performance!
Using the Valsalva Maneuver to Lift Heavier Weights
One breathing method many powerlifters use is called the Valsalva maneuver. Here's how it works:
You take a deep breath in and then try to forcefully exhale against a closed mouth and pinched nose. This increases the pressure in your chest and core big time.
Why does it help? That added pressure makes your spine and core tighter and more stable. Think of inflating a balloon inside your body! This extra stability lets you lift heavier weights properly.
Studies show the Valsalva maneuver increases how much you can lift on max effort exercises like squats and bench press compared to normal breathing.
For example, one study on bench pressing found lifters using the Valsalva maneuver finished the lift faster. They could handle more weight in less time with this breathing trick!
When should you use it? Experts say to save the Valsalva for your heaviest lifts over 80-90% of your max. The intense pressure can be risky if overused. Use it for max or near max attempts to lift more!
Match Your Breathing to the Exercise
The Valsalva maneuver is useful but shouldn't be used for every lift. In general:
Exhale during the hardest part of the exercise when you're pushing or lifting the weight
Inhale during the lowering or "easy" part of the exercise to get set
This allows you to keep your core tight and use full power when you exhale and push the weight.
Here are examples for common exercises:
Squats: Inhale as you lower down. Exhale forcefully as you drive up.
Bench Press: Inhale lowering the bar to your chest. Exhale powerfully pushing the bar back up.
Deadlifts: Inhale and hold breath before lifting (Valsalva). Exhale at the top once the bar passes your knees.
Push-Ups: Inhale lowering your chest down. Exhale strongly pushing yourself back up.
See the pattern? Exhale during the hard "lifting" part of the move. This keeps your core braced when it matters most!
Big Breathing Mistakes Lifters Make
While good breathing is key for lifting well and safely, many people mess up their breathing technique:
Holding Breath Too Long
The Valsalva maneuver works when used right. But holding your breath too much or during light lifts can spike your blood pressure big time!
This also starves your muscles of oxygen. Only use the Valsalva briefly for super heavy lifts. Go back to normal breathing between sets. Never hold air in your lungs for long periods.
Shallow Breathing
Shallow breathing fails to fill your lungs fully using your diaphragm. Less oxygen and weaker core stability is the result. Focus on deep belly breathing to completely fill your lungs.
Bad Breathing Timing
Don't hold your breath randomly or forget to breathe! Match your inhales and exhales to each exercise's movement like we talked about earlier. It provides the best oxygen and core stability when you need it.
Strained Breathing
Don't force breathing to where it feels strained. That spikes blood pressure and causes dizziness. Breathe freely during each part of the lift. If your belt is too tight, it can restrict breathing too. Loosen it up!
How Breathing Impacts Performance and Safety
Studies show proper breathing technique while lifting improves performance and reduces injury risk:
Exhaling during hard exertion helps control pressure in your core and chest, protecting your spine.
Good breathing patterns ensure your muscles get enough oxygen to delay fatigue.
One bench press study found different breathing techniques changed how long lifters stuck at the hardest part of the lift. The Valsalva and "lung packing" techniques shortened that stuck point.
Bad breathing means worse fatigue, form, and higher injury risk from low oxygen.
In summary, proper breathing while lifting:
Generates core pressure to stabilize your spine, especially on heavy lifts.
Provides full oxygen to delay fatigue and maintain power.
Allows maximum strength exertion when exhaling during the lift.
Regulates blood flow and pressure, preventing dizziness or medical issues.
Reduces injury risk from strains.
By mastering your breathing technique, you'll lift safer, smarter, and more effectively! Your max strength will also improve from the extra core stability.
Let us Help!
Founded in 2015, Beyond Biomechanics is now one of the top training studios in the area specializing in improving clients' movement, strength programming, and overall performance.
We take an evidence-based approach to helping you reach your goals through personalized training, nutrition, and lifestyle changes.
To schedule a consultation and assessment, text us at (703)347-4269 or visit our website.
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