Breathing when doing weights

For example, on a bench press you fully exhale through your nose or mouth as you push the barbell away from your chest. Breathe in through your nose in a controlled manner as you lower the weight. Lowering weight requires less exertion, which makes it an ideal time to inhale. Avoid using the Valsalva maneuver during lifting. The Valsalva maneuver refers to holding one's breath during lifting. It is commonly used by professional power lifters but it runs the risk of increasing your high blood pressure, which can lead to fainting or a heart attack.

According to the British Journal of Sports Medicine, using the Valsalva maneuver during either the single arm curl or double knee extension produced the highest blood pressure response in the beginner weightlifters used as subjects in the study.

Start lifting with light weights until breathing correctly becomes second nature. Heavy weights demand more concentration and strength, which makes it easier to break concentration and forget to breathe correctly. If you have to hold your breath to lift the weight, then it's too heavy.

Fitness Training How To Gain muscle. Properly breathing will make it easier to perform the exercise. If you are new to resistance training, exaggerate your breathing slightly until you get a good feel for inhaling and exhaling at the proper times. Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment.

As always, you should consult with your healthcare provider about your specific health needs. What is the proper way to breathe during strength training? Diana Meeks on behalf of Sigma Nursing. Family Practitioner. National Academy of Sports Medicine. Wendy Batts on behalf of Sharecare Fitness. The proper way to breath during a strength training program is to remember to do it!

If you pay attention to powerlifting, you may have noticed may athletes utilize this method when they attend a heavy lift. The Valsalva maneuver provides core strength and helps protect the spine.

However, it is important to note that these powerlifters are only using this technique on one extremely heavy rep. The period does cause a rise in blood pressure, but it is minor and not considered dangerous. Unfortunately, many beginners and even those who have been lifting for some time still use this maneuver. Using the Valsalva maneuver for anything other than short-duration heavy lifts can lead to dangerous rises in blood pressure.

This rise can lead to blood vessels in your head, eyes, and elsewhere to burst. You may even experience dizziness, blurred vision, and fainting. Hernias are also common outcomes when holding your breath during lifting. Unless you plan on attempting a one-rep max, there is no reason to hold your breath while weightlifting. It may be tempting for many gym newcomers to hold their breath, but you should be more careful. This will allow you to better focus on your form and breathing. Far too many people do not use their diaphragm to breath.

It is located between your thoracic cavity your chest and your abdominal cavity. It should be what powers the majority of your breathing. Too many people take short, shallow breaths that begin and end in their chests. Diaphragmatic breathing engages your diaphragm muscles. You should slowly breathe through your nose, fill your abdominal area, and then slowly exhale.

Diaphragmatic breathing helps activate your core muscles while promoting muscle recovery. To practice this method, lay on the ground with one hand on your chest and one hand on your stomach. As you slowly breathe in and exhale through your nose, pay attention to your chest and stomach. With diaphragmatic breathing, only your stomach should inflate and deflate. By mastering this method, you enable your body to perform at a much higher, more efficient level.

As we have touched on briefly, there is a safe and healthy way to breathe when you lift weights.