We rarely consciously think about breathing – until someone tells us we’re doing it wrong during exercise. Suddenly, the simple act of inhaling and exhaling becomes a source of anxiety. When to breathe out? When to breathe in? Is holding your breath a mistake?
The truth is, breathing during exercise isn’t one-size-fits-all. Recommendations vary depending on the activity and the individual. If you’ve encountered conflicting advice, you’re not alone. Let’s clarify the best approach, starting with the question of breath-holding during lifts.
For many serious lifters, especially during heavy compound movements like squats, deadlifts, snatches, and cleans, breath-holding is a key technique. It’s part of a process called the Valsalva maneuver – essentially, building pressure within your torso by taking a deep breath and holding it.
This isn’t just about lifting more weight; it’s about stability and protection. A braced core, combined with the pressure from held breath and often a weightlifting belt, creates a rigid torso that safeguards the spine. You’ve likely experienced the Valsalva maneuver in everyday life, even if you didn’t know its name.
However, the Valsalva maneuver isn’t for everyone. It temporarily increases blood pressure, potentially causing dizziness or even fainting if held for too long. Individuals new to lifting, or those with cardiovascular issues, should avoid it. The American Heart Association specifically advises against breath-holding during lifting for these groups.
Pregnant individuals should also avoid the Valsalva maneuver due to the increased pressure it places on the placenta. If you have any underlying health concerns, consult your doctor before attempting this technique.
When utilizing the Valsalva maneuver, hold your breath *during* each repetition, exhaling and inhaling *between* reps. Imagine performing a squat underwater – you’d hold your breath while submerged and breathe once you surface.
If you choose to breathe *during* your lifts, a simple rule of thumb applies: exhale during the most challenging part of the exercise and inhale during the easier phase. This typically means exhaling during the concentric contraction (lifting the weight) and inhaling during the eccentric contraction (lowering it).
Identify the hardest point in the movement. During a squat, for example, inhale as you descend and exhale as you rise, focusing the exhale on the initial push upwards – often referred to as the “sticking point.”
Similarly, with a deadlift, exhale during the lift and inhale as you lower the weight. This principle of exhaling on exertion and inhaling on release provides a natural rhythm that supports your effort.
