Breathe in deeply as you lower your body during the squat, and exhale forcefully as you push back up to the standing position.
Here's a breakdown of proper breathing technique during squats, which is crucial for maintaining stability, power, and preventing injury:
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Inhale on the Descent (Eccentric Phase): Take a deep breath before you begin to lower yourself into the squat. This breath should fill your diaphragm, creating intra-abdominal pressure. This pressure helps stabilize your spine and core, providing a solid foundation for the lift. Hold this breath as you descend.
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Exhale on the Ascent (Concentric Phase): As you begin to push yourself back up to a standing position, begin to exhale. Control the exhalation, and exhale forcefully during the most challenging part of the upward movement. Don't exhale completely at the bottom; maintain some intra-abdominal pressure until you're nearly standing.
Why is this breathing technique important?
- Core Stability: The valsalva maneuver (holding your breath to create intra-abdominal pressure) significantly stabilizes your core, protecting your spine from injury, especially when lifting heavier weights.
- Increased Power: A stable core allows you to generate more force from your legs and hips.
- Prevents Dizziness: Proper breathing prevents lightheadedness or dizziness that can occur from holding your breath improperly or for too long.
Common Mistakes to Avoid:
- Holding Your Breath Throughout the Entire Squat: This can lead to a dangerous increase in blood pressure and dizziness.
- Breathing Into Your Chest: Focus on diaphragmatic breathing, filling your belly with air, not just your chest.
- Exhaling Too Early or Too Late: Coordinate your exhale with the upward movement. Starting the exhale as you initiate the ascent is key.
By mastering the breathing technique, you'll be able to perform squats more safely and effectively, maximizing your strength and minimizing the risk of injury. Remember to practice proper form and breathing even with lighter weights to develop good habits.
