When you lift, you should breathe out with a closed airway to engage core muscles. This technique increases intra-abdominal pressure and stiffness, acting like a natural back brace, leading to better performance and less injury risk.
Breathing Technique for Lifting
The key to breathing correctly during lifting isn't about simple inhalation or exhalation; it's about bracing with breath. This method, often called the Valsalva maneuver, is not the same as holding your breath throughout the entire lift. Here's a breakdown:
How to Breathe Correctly
- Inhale: Take a deep breath into your belly before you start the lift.
- Brace: Before you begin the movement, slightly close your airway as if you are about to cough but hold the air in (don't let it out). This increases abdominal pressure.
- Lift: While lifting, keep the air braced in your core.
- Exhale: As you complete the lift or pass the most challenging part of the movement, start to release your breath. It should be a controlled exhale, not a sudden burst.
- Repeat: Reset your breath before the next repetition.
Why Breathe This Way?
The goal is to stabilize your core and spine.
According to the video, breathing out with a closed airway:
- Increases Intra-Abdominal Pressure: It helps to create a rigid core and back brace.
- Enhances Stability: By providing better support, you reduce the strain on your spine and the risk of injuries.
- Improves Performance: This technique allows you to lift more effectively.
Common Mistakes
- Holding your breath: Holding your breath too long can lead to lightheadedness. Controlled exhales help avoid this.
- Shallow breathing: Only breathing into the chest will not brace your core. Make sure your breath expands into your belly.
- Forgetting to reset: Not resetting your breath between reps will lead to fatigue.
Example
Let's say you're doing a squat:
- Take a deep breath into your stomach.
- Brace your core, holding that breath.
- Squat down, maintaining the brace.
- Begin your exhale as you stand back up, finishing as you reach the top of the movement.
- Reset your breath.
Summary
| Action | Phase | Purpose |
|---|---|---|
| Inhale | Before lifting | Prepare the core |
| Brace | Before movement | Create a stable core by increasing abdominal pressure |
| Lift | During movement | Support the spine through the movement, keep core braced |
| Exhale | After the most difficult part of lift | Release air gradually once the lift is complete. |
By understanding and applying proper breathing techniques, you can lift more safely and efficiently, decreasing your risk of injury and improving overall performance.
