Breathe out as you lift the weight (during the concentric phase) and breathe in as you lower the weight (during the eccentric phase).
Here's a more detailed explanation:
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Exhale During the Concentric Phase (Lifting): As you exert the most effort to lift the weight, breathe out. This helps stabilize your core and prevent a dangerous buildup of pressure in your abdomen. For example, when performing a bicep curl, exhale as you curl the weight upwards.
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Inhale During the Eccentric Phase (Lowering): As you lower the weight back to the starting position, inhale. This helps control the movement and prepares your body for the next repetition. Using the bicep curl example, inhale as you slowly lower the weight back down.
Why is Proper Breathing Important?
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Core Stability: Breathing correctly helps maintain intra-abdominal pressure, which stabilizes your spine and reduces the risk of injury.
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Blood Pressure Control: Holding your breath (Valsalva maneuver) can dramatically increase blood pressure, which can be dangerous for some individuals.
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Improved Performance: Proper breathing ensures your muscles receive adequate oxygen, which can improve your strength and endurance.
Example Scenarios:
| Exercise | Concentric Phase (Exhale) | Eccentric Phase (Inhale) |
|---|---|---|
| Squat | Standing up from the squat | Lowering down into the squat |
| Bench Press | Pushing the weight up | Lowering the weight to your chest |
| Pull-up | Pulling yourself up to the bar | Lowering yourself down from the bar |
| Overhead Press | Pressing the weight overhead | Lowering the weight down |
What if the lift is very long?
For longer lifts, such as in powerlifting, a modified Valsalva maneuver is sometimes employed briefly during the hardest part of the lift. However, this should only be done by experienced lifters under proper guidance due to the increased risk of elevated blood pressure. It's generally best to exhale forcefully through the lift.
In summary, focus on exhaling during the lifting portion of the exercise and inhaling during the lowering portion for safe and effective weightlifting.
