When Lifting Weights, Do You Exhale Or Inhale?

A person with muscles burns more calories sitting on the couch watching TV and snacking than a person with no muscles doing the same thing. Weight-training benefits also include increased strength, which can help in your daily life. Proper breathing techniques are important when lifting weights -- not just to ensure maximum results, but to help you avoid injury.

Misconceptions

Adherents of the Valsalva maneuver believe that it helps protect their spine as they lift weights. This maneuver involves holding your breath, tightening your abdominal muscles and attempting to forcibly exhale while holding your throat closed. A 1998 study published in Spine found this notion to be untrue. More important, several studies, including one published in the British Journal of Sports Medicine in 1992, found that using the Valsalva maneuver when lifting weights raises your blood pressure. Whether you inhale or exhale when lifting a weight is less important than making sure you don't hold your breath at any time.

Inhaling

When you inhale, you deliver oxygen to your muscles. Even though weightlifting is considered an anaerobic exercise, according to Bodybuilding.com, oxygen is still needed to feed your muscles and allow them to work efficiently. Most coaches, such as the ones at the University of Wisconsin, recommend that you inhale as you let gravity help you to lower the weight after the lift. This means you also have to inhale before you start the first lift.

Exhaling

You can't inhale unless you exhale first. Blowing air out of your lungs makes room for fresh air to get back in. Exhaling forces you to relax somewhat, so you have less chance of straining or pulling muscles. According to the Women's Heart Foundation, you should exhale as you lift the weight.

Benefits

Proper breath control can help prevent injuries -- either from tensing up, not having enough energy to complete the exercise, or becoming dizzy either from lack of oxygen or a dangerous rise in your blood pressure. Breathing also anchors you in your body and allows you to pay attention to what you're doing, which can increase the effectiveness of your workout.

Warning

It's especially dangerous to hold your breath or strain against it if you have diabetes, high blood pressure or a heart condition. Consult your doctor before starting a new workout program if you have a history of health problems, and consult a weightlifting expert for tips on proper form and safety.