Breathing technique while lifting is something most people don't think about. It doesn't seem like an important detail, but I can assure you that it most definitely is!
The way you breathe while lifting weights is just as important as the specific exercises, lifting tempo and proper weight amount. It's possibly even more important because it prevents serious bodily harm.
The first rule of lifting breathing is to never hold your breath.
Holding your breath while lifting is called the Valsalva Maneuver. Your windpipe closes and the pressure in your chest rises. This reaction also occurs when you are coughing or vomiting. Not so good, huh?
Holding your breath may cause:
-Dizziness and fainting
-nausea
-Headaches
-Hypertension
-Heart attack
-Hernia
-stroke
-Glaucoma
When you first start lifting you need to consciously remind yourself to breathe. Weight lifting is hard and when your body is performing this work you tend to clench, tighten up and stop breathing. This is the worst thing you can do because it puts your chest under too much pressure, and the blood in your veins cannot return to your heart.
Proper Breathing Technique = Exhale on Exertion
This means that when you are doing the lifting, the positive rep, weight plates go up, muscles contract etc you are breathing out to release the pressure in your body.
When you are lowering the weight, the negative rep, weight plates go down, muscles extend etc take the opportunity to inhale.
Benefits Of Proper Breathing Technique While Lifting:
-Makes lifting easier
-Exercises are more efficient
-Reduces risk of serious injury
-More staying power
-Reduces unsightly tomato face:P
If you are new to lifting start out slow and practice proper form and breathing techniques with ridiculously light weights, just until you get the hang of it.
If you don't get "Exhale on Exertion" right away, no worries. You will catch on soon enough. In the mean time just make sure you breath!
A good general rule is 1 breath for every 1 rep.
Lift Smart!
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