Breathing Your Way to Stronger Lifts
In strength training, much focus is on perfecting your form, increasing your weights, and hitting your reps. (All very important!) However, often overlooked is the way you breathe during your lifts. Proper breathing technique can enhance your performance, increase your safety, and even help you lift more effectively.
Why Proper Breathing Matters
Stability and Core Strength: Proper breathing helps stabilize your core, providing a solid foundation for lifting. According to the National Strength and Conditioning Association (NSCA), breathing correctly during lifts helps maintain intra-abdominal pressure, which supports your spine and reduces the risk of injury.
Enhanced Performance: Breathing efficiently can help you lift more weight. A study published in the Journal of Strength and Conditioning Research found that athletes who used proper breathing techniques could exert more force compared to those who did not.
Oxygen Delivery: Proper breathing ensures that your muscles receive adequate oxygen during exertion. This is crucial for maintaining energy levels and delaying fatigue. The American Council on Exercise (ACE) emphasizes that controlled breathing can significantly impact your overall endurance during weight lifting sessions.
Techniques to Properly Breathe During Lifts
The Valsalva Maneuver: This technique involves taking a deep breath and holding it while performing the lift, then exhaling at the end of the movement. It’s particularly useful for heavy lifts like squats and deadlifts. It increases intra-abdominal pressure, providing better support for your spine and enhancing stability. However, it should be used cautiously, especially if you have high blood pressure or cardiovascular issues, as it can temporarily increase blood pressure. Here’s how to do it:
Inhale deeply through your nose, filling your abdomen with air.
Hold your breath and brace your core as you perform the lift.
Exhale forcefully through your mouth as you complete the lift and return to the starting position.
Consistent Breathing Patterns: For lighter lifts or higher rep ranges, maintaining a consistent breathing pattern is key. I like to tell my clients "exhale through the effort." Typically this means you'll inhale during the eccentric phase (the lowering part of the lift and exhale during the concentric phase (the lifting part of the lift). For example, when performing a bench press:
Inhale as you lower the bar to your chest.
Exhale as you press the bar back up.
Diaphragmatic Breathing: Engage your diaphragm for deeper, more controlled breaths. This involves breathing deeply into your abdomen rather than shallowly into your chest. Practicing diaphragmatic breathing can improve overall breath control and support your lifting technique. To practice:
Lie on your back with one hand on your chest and one on your abdomen.
Breathe in deeply through your nose, ensuring your abdomen rises more than your chest.
Exhale slowly through your mouth, feeling your abdomen fall.
Breathing is more than just a physiological necessity; it's a powerful tool in your weight lifting arsenal. With proper breathing techniques, you can enhance your performance, protect your body, and push your limits safely.
Happy lifting and breathing!
