PART - 4 Exercise Technique: Breathing Consideration How to Breathe during Lifts?
How to breathe while lifting weights? Is there a pattern that you should follow? Can it make a difference in your performance? This article should answer them all! Valsalva maneuver! Valsalva maneuver is the most popular style of breathing among lifters especially when performing exercises that load and stress the vertebral column. Take a deep breath before a repetition. Hold your breath contracting your abdomen and rib cage muscle. This creates rigid compartments of fluid in the lower torso and air in the upper torso. Complete your repetition and exhale. Repeat for the desired number of repetitions. Pros Supports the vertebral column and increases rigidity for the entire torso. Reduces compression on the disks during lifts Helps maintain a neutral spine Cons High risk of an increase in intra-abdominal pressure if the air is held for too long. This can result in dizziness, disorientation, increased blood pressure, and blackouts. The breath should be held for 1 to 2 seconds at most. You should not exceed the breath-holding phase longer than the suggested time. Exhaling and Inhaling (sticking point) Sticking point, when you transition from the eccentric phase to the concentric phase. It is also the most stressful phase during any lift. For exercises where you are not lifting too heavy or non-compound movements, you should exhale through the sticking point and inhale when you transition from concentric to eccentric phase. So next time when you go to the gym, try and remember these pointers before initiating your lifts. Hope this article helps you. Let me know if you wish to know about anything specific. Comment your exercise-related question below. Or feel free to reach out! Yash Kaushik | Fittr Coach