Buzz
You can go about your daily life without thinking much about your breathing, but once someone mentions specific breathing techniques for the gym, it’s easy to become confused. Should you exhale at this point? Inhale at that one? Oh no, I held my breath—is that a problem?
Like most things in the fitness world, there are various guidelines tailored to different individuals and exercises. If you’ve heard contradictory advice, don’t worry—we’ll clear it up for you.
Is it necessary to hold your breath while lifting weights?
The primary debate on this topic comes down to whether people breathe during their lifts or not.
Personally, I don’t breathe through most of my lifts. I focus mainly on heavy compound movements like squats, deadlifts, snatches, and cleans. I use a belt for these exercises, and I make sure to brace my core tightly throughout the process.
For these lifts, the Valsalva maneuver is a highly effective technique. It’s a method of creating pressure in your torso by holding your breath. You’ve likely experienced it in another context, like when you're trying to relieve yourself on the toilet.
By using my belt, bracing my core, and holding my breath, I’m stabilizing my torso and protecting my spine. This technique allows me to lift heavier weights than I could without it. If you’ve ever seen a competitive powerlifter’s face turn bright red during a squat, you’ll understand they’re using this strategy too.
Although this technique is generally safe for most people, there are exceptions. Some individuals should avoid holding their breath while lifting due to safety concerns. The Valsalva maneuver can temporarily raise blood pressure and may cause dizziness or even fainting, especially if the pressure is held for too long. The American Heart Association advises beginners and individuals with cardiovascular issues to avoid holding their breath while lifting. Additionally, the maneuver is not recommended during pregnancy due to the risks posed to the placenta. (If you’re unsure whether you should avoid breath-holding while lifting, consult your healthcare provider.)
When using the Valsalva maneuver, you'll hold your breath throughout each repetition, taking a moment to exhale and inhale between sets (for example, during the rest period between squats).
How should I breathe if I choose to breathe while lifting weights?
There’s not really a definitive 'wrong' way to breathe, but there’s a general guideline that works for most people in most situations.
The key is to exhale during the most difficult part of the movement and inhale when the exercise becomes easier. This typically means exhaling during the concentric phase (when you're lifting the weight) and inhaling during the eccentric phase (when you're lowering it). If you forget, just think about which phase is the hardest.
For instance, during squats, you’d breathe in while descending and then exhale as you rise. The toughest part of the squat—the sticking point, as it's often called—usually occurs right after you begin to stand up.
When performing a deadlift, the toughest phase is lifting the bar, so exhale during that part. You can inhale while lowering the bar back down.
