How to Breathe While Lifting
One thing that can help you to get more out of your resistance training workouts is to pay attention to your breathing.
A lot of people make the mistake of holding their breath while doing an exercise because they’re so focused on the movement. This can lead to dizziness or even passing out–which we definitely don’t want, especially while you’re holding equipment!
As much emphasis as you place on what muscles you feel working during an exercise, put an equal focus on being aware of your breath. Effective breathing not only helps maintain stability and control but also maximizes performance and reduces the risk of injury.
First, let’s talk about how to practice belly breathing while training.
Belly Breathing (Diaphragmatic Breaths)
It’s important to practice breathing into your belly (diaphragmatic breaths) whenever you’re working out. Belly breathing involves using your diaphragm muscle and the deep abdominal muscles to draw deeper breaths and stabilize the core.
Before doing a resistance training exercise, take a few moments to practice breathing into your belly so that you can carry that technique into each set.
To practice belly breathing:
Sit or stand with a tall posture and your shoulders relaxed.
Place one hand on your belly and another hand on your chest.
Take a deep breath in through your nostrils, and as you inhale, try to move your bottom hand by pushing your belly out while avoiding moving the chest.
Exhale slowly through your mouth, and feel your belly recede back inwards.
Repeat for several repetitions, establishing a rhythm of deep inhales and slow exhales. While doing your resistance training exercises, try to practice breathing into your belly to stabilize your core and better control the movement.
Common Breathing Patterns
Now that you know how to breathe into your belly, let’s take a look at the different breathing patterns that you may use during your resistance training workouts.
Natural Breathing
For exercises that do not require significant exertion or when performing high-repetition sets, a natural breathing pattern may be more suitable. This involves breathing rhythmically without consciously controlling the breath during the movement. Natural breathing is particularly effective for priming and mobility exercises like dynamic stretches, band pull aparts, or monster walks where the movement is less intense and the focus is on maintaining a steady pace.
Rhythmic Breathing
For exercises that are more strenuous or that use moderate resistance, timing your breathing with your movement can improve your overall performance. While there are various methods, one common approach is to inhale during the less challenging phase and exhale during the more challenging phase of the exercise.
Typically, this ends up being an inhale on the extension (eccentric phase) and an exhale on the contraction (concentric phase) of the exercise.
For instance, in a leg press, inhale as you lower the weight and exhale as you push it away. During a bicep curl, inhale as you lower the weight down, exhale as you lift the weight up. In a squat, inhale as you lower your hips down, and exhale on the way up. This synchronization can improve coordination, maximize power output, and promote overall efficiency during resistance training.
The Valsalva Maneuver (i.e. “Bracing”)
For heavy lifts using a large amount of weight, many exercisers use what is called the Valsalva maneuver to brace their core and maximize abdominal stability. This breathing technique involves taking a deep breath into your belly and holding it there while isometrically contracting the muscles in the core (abdominals, obliques, pelvic floor muscles, etc). By creating intra-abdominal pressure, the Valsalva maneuver enhances core stability and spinal support, which is crucial for staying safe while lifting heavier loads.
There are two main approaches to using the Valsalva maneuver while performing heavy lifts.
Many people prefer to exhale, inhale, and rebrace between every repetition of their heavy exercises, especially when lifting very heavy loads for a short number of reps (singles, doubles, or triples). Holding the breath during the Valsalva maneuver can temporarily increase blood pressure and puts strain on the cardiovascular system. Taking a breath between each rep relieves some of the strain on the cardiovascular system.
Lifters who are doing sets of high volume (many repetitions) of a heavy lift like squats, deadlifts, or bench press may choose to perform several repetitions while holding a single breath. They start the set by taking one big breath and then brace before performing several repetitions. When they feel they need to breathe again, they’ll pause mid-set to exhale, inhale, re-brace, and then continue their set. They may pause and breathe several times during a single set, doing as many as 2-5 reps in one breath at a time.
One benefit to this breathing pattern is that it allows the athlete to maintain intra-abdominal pressure through the course of several reps–whereas breathing between each rep can lead to a temporary dip in intra-abdominal pressure, which risks destabilizing the spine.
The drawback is that it keeps the blood pressure elevated for a longer period of time and can put strain on the cardiovascular system.
It's important to note that the choice between utilizing the Valsalva maneuver between every repetition or performing several repetitions in one breath cycle depends on various factors, including the exercise being performed, the load and intensity, and individual preferences and goals.
Ultimately, both approaches have their merits and can be effective when employed correctly. The key is to prioritize safety, stability, and performance by selecting the breathing technique that aligns with the demands of the exercise and your individual training goals.
Keep in mind that this breathing pattern may not be right for everyone, as it increases abdominal pressure, puts strain on the cardiovascular system, and also puts pressure on the eyes. Avoid using this technique if you have heart disease, are pregnant, if you have retinopathy (damage to the retina in the eye), or have an implanted eye lens.
Be Mindful of Your Breath
Remember, breathing is not just an automatic process. When you practice breathing mindfully into your belly in a controlled pattern, it can be a powerful tool to optimize your workouts and maximize your gains.
Experiment with different approaches, such as the Valsalva maneuver, exhaling during the concentric phase, inhaling during the eccentric phase, natural breathing, or synchronized breathing patterns. Let me know which ones work best for you!
