If you’ve ever wondered about the best way to breathe while working out, you’re not alone. After more than 15 years of working with clients, one question I still hear often during weightlifting sessions is, “How should I breathe?”
It can sometimes feel as tricky as the workout itself to get your breathing right. You might feel like you’re breathing too heavily or even holding your breath. But don’t worry—there are some easy rules to follow that can help you breathe better during your lifts and improve your workout.
Rule 1: Be Conscious of Your Breath
Your body knows how to breathe, even if you’re not paying attention. So, learning the right breathing techniques for weightlifting starts with being aware of how you breathe. In his book Think Like a Monk, Jay Shetty, a bestselling author and former monk, explains that young monks begin by learning to control their breath.
He says, “We feel stress and anxiety when our breath and bodies are out of sync. Simple breathing techniques can help us calm our minds, relax our bodies, and bring clarity to our lives.”
Try inhaling and exhaling for the same amount of time, and gradually increase each as your heart rate slows and your mind settles. This technique is also used to prepare for meditation. Emily Fletcher, author of Stress Less, Accomplish More, teaches this type of breathing in her Ziva meditation seminars. According to Fletcher, this simple but effective technique can help you manage stress and stay present. “Short-term, intentional stress can be beneficial and strengthen you,” she says. “But ongoing, low-grade stress is what makes us feel sluggish and unwell.”
By practicing proper breathing throughout the day, you’ll become more aware of your natural rhythm, which will help you control your breathing better during workouts.
Rule 2: Exhale During the Contraction
We all think we’ve got breathing down until we’re under a heavy barbell or trying to push our body off the floor. In those moments, it’s easy to forget whether you should be inhaling or exhaling. The simple fix is to exhale during the contraction.
When you exhale, your core muscles engage as your diaphragm contracts. A tight core gives you more power and stability, making it easier to lift the weight. Exhaling while you’re lifting also helps relieve pressure in your torso, which can prevent dizziness and fainting. Plus, this breathing technique helps you focus your energy on the hardest part of the exercise, giving you a mental and physical boost.
To figure out the contraction part of an exercise, think about when you’re doing the most work. For example, in a squat, it’s when you stand up. In a push-up, it’s when you push your body off the floor. In a pull-up, it’s when you pull yourself up to the bar. Exhaling during these tough moments can also help prevent muscle cramps or spasms. When you exhale, your body will naturally want to take in more oxygen, so if you find yourself tensing up or forgetting to breathe, it will help remind you.
Rule 3: Save Holding for Heavy Lifts
In weightlifting, there’s a breathing technique called the Valsalva maneuver that many strength athletes use to lift heavier weights. It works by trying to exhale against a closed airway, which helps stabilize your core for better lifting. If you’ve ever found yourself holding your breath to get through that last rep, you were probably using this technique without even realizing it.
To do the Valsalva maneuver correctly, start by taking a deep breath into your belly. Then, close off the back of your throat to keep the air in. Hold this breath during the hardest part of the lift, and exhale against that closed airway when you’re lifting the weight. Once you’ve finished the rep, open your throat and let the air out.
Since this technique increases the pressure in your abdomen, use the Valsalva maneuver only for your heaviest lifts and only if you don’t have any heart or blood pressure issues that could be affected by it.
Also Read: Understanding Muscle Hypertrophy: Guide 2024
Rule 4: Bookend Workouts With Breathing
Use your warm-up and cool-down times to focus on your breathing. At the start of your workout, try doing a few minutes of light cardio and match your breath to your pace. For example, inhale for a count of four and exhale for a count of four. This technique can be especially helpful for runners and endurance athletes, so practicing it regularly will benefit your weightlifting as well.
After your workout, use the same controlled breathing to help bring your heart rate down. Think of your body’s reaction to exercise like it’s being chased by a giant bear. Even though this stress helps you get stronger, it’s important to calm your breathing and heart rate afterward to avoid long-term stress that can be harmful.