There are 2 reasons people hold their breath when weight training. One reason is involuntary, due to a lack of awareness where you forget to breathe and hold your breath when you exert yourself and the other is voluntary and practical.
The practical reason for holding your breath is to create intra-abdominal pressure to support the spine and improve force application when you lift the weight. This method of holding your breath is called the Valsalva Maneuver.
Valsalva Maneuver
The Valsalva Maneuver stabilizes the spine by contracting the diaphragm and deep abdominal muscles. However, this popular technique has a problem, which is why the Valsalva Maneuver isn’t recommended.
When performing the Valsalva Maneuver the glottis is closed and prevents air from escaping the lungs. Preventing air from escaping the lungs, creates increased air pressure in the chest which exerts compressive forces on the heart.
This isn’t ideal since increased pressure in the chest can lead to higher blood pressure as well as the risk of blacking out.
holding breath is a must?
The good news is that you don’t need to hold your breath to create intra-abdominal pressure. You can still contract the diaphragm and deep abdominal muscles without holding your breath. When lifting heavy, your body will contract the diaphragm and abdominal muscles reflexively, so all you need to do is make sure you don’t hold your breath.
As a recreational lifter you may use the Valsaver Maneuver but understand that it increases pressure on the heart and it is possible to faint from using it. If you want to learn more about different breathing methods, feel free to ask your personal trainer or consult our professional coach team at BC24.
