Inhaling & Exhaling During Weight Lifting

Weightlifting requires a steady flow of oxygen for the most benefits. Proper breathing techniques provide your muscles with optimum levels of oxygen, help prevent injury and reduce your risk of high blood pressure induced by weightlifting. Do not hold your breath while weightlifting otherwise you risk developing extremely high blood pressure and exertion headaches. You may also pass out.

Valsalva Misconception

Weightlifters often believe that performing the Valsalva maneuver throughout each repetition helps protect the spine from injury. However, holding your breath or tightening your abdominal muscles as you try to exhale against a closed throat can cause many physiological problems. A study published in the June 1986 issue of the journal "Spine" found that the Valsalva maneuver actually increases the pressure of the spine. Dr. Michael Hall, a family physician for DuBois Regional Medical Center in DuBois, Pennsylvania, states that the Valsalva maneuver increases your risk of stroke, raises the amount of pressure within your eyes and greatly elevates your blood pressure.

Exhalation

Each exhalation allows you to make room in your lungs for fresh air and oxygen when you inhale. Exhaling enhances your lift by allowing you to relax slightly. As you relax, you decrease your chances of pulling or straining a muscle during a lift. Exhale as you perform the exertion phase or lifting phase of each exercise. For instance, exhale as you lower into a squat or push up when doing pushups.

Inhalation

Weightlifting requires you to get adequate oxygen to your muscles, even though it is an anaerobic exercise. An inhalation taken at the right time during your lift delivers sufficient oxygen to your muscles to allow them to function at their maximum level. Inhale during the lowering or relaxing phase of each lift. For instance, the lowering phase of the bench press is when you bring the bar to your chest, and the lowering phase of triceps extension is when you bend the elbow back to the starting position.

Benefits

Breathing properly throughout each lift helps anchor your mind and body to allow you to focus on the technique of each lift. When you focus on the exercise, you have more control over the muscles tightened during each lift and ensure you use the proper form. Proper breathing brings focus to both your breath and your body, which allows your body to signal you if a lift poses a risk of injury through improper form or too much resistance. In other words, regular focus allows you to know what a lift feels like, so you know when one does not feel right.