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Valsalva Maneuver in Weight Training

Jun 18, 2011 | By Jackie Carmichael
Valsalva Maneuver in Weight Training
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There is a proper way and an improper way to breathe when weight training. Doing the Valsava maneuver, or holding your breath, while performing heavy lifts is dangerous. The Valsalva maneuver involves exhaling against a closed glottis, which is the opening between the vocal cords, and dramatically increases pressure in your chest. The Valsava maneuver should never be performed because it is coupled with negative, possibly life-threatening health effects.

Intra-Abdominal Pressure

It is common practice to hold your breath while lifting weights or during any type of heavy exertion because it is a way of increasing intra-abdominal pressure, thereby providing more back support. The risks of holding your breath during any type of activity are numerous because of extreme pressure and outweigh any benefits. To increase intra-abdominal pressure, Sport and Physical Therapy Associates recommends contracting or tightening your abdominal muscles when you lift, while breathing in and out normally. Tight abdominal muscles support your spine, which makes lifting easier.

Blood Pressure

The Valsalva maneuver causes a dramatic and potentially dangerous rise in your blood pressure. The results of a study documenting dangerous rises in blood pressure related to the Valsalva maneuver was published in the "Archives of Physical Medicine and Rehabilitation." During a double leg press exercise, when study subjects exhaled upon maximum intensity, blood pressure was recorded at 198/175 mm Hg. When study subjects performed the Valsalva maneuver during maximum intensity, blood pressure was recorded at 311/284 mm Hg. The highest recorded pressure was a dangerous 370/360 mm Hg.

Brain Injury

Performing the Valsalva maneuver during weight training can cause dizziness and fainting, as it stops blood flow from reaching vital areas of the body, including your brain. According to a study published in "Neurology Research," holding your breath and raising intra-cranial pressure can result in life-threatening brain injuries. These injuries include stroke, cerebral hemorrhage, retinal hemorrhage and retinal detachment.

Correct Breathing Technique

Correct breathing technique during weight training excludes the use of the Valsalva maneuver. If you don't breathe correctly while weight training, you risk suffering some catastrophic injuries. Keep oxygen moving through your body consistently by inhaling before a lift and exhaling as you move, indicates Bodybuilding.com. For example, during a bench press, inhale when bringing the bar toward your chest and exhale during the lift. You can breath through your nose or mouth, whichever feels more comfortable and is most sufficient. Don't hold your breath at all during weight training.

References

Article reviewed by J. Betherman Last updated on: Jun 18, 2011

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