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    Many people hold their breath during the most strenuous portion of an exercise.  This is actually a recommended technique for powerlifters who strive to lift or press extremely heavy weight.  The technique is often referred as the Valsalva Manuever in which one inhales, holds the breath, and then forcibly exhales with a closed mouth (straining) during the most challenging part of an exercise in order to exert more force.  The benefit of performing the Valsalva Manuever is the increased ability to push/pull heavier loads compared to a continuous breathing pattern.  There are risks in utilizing this technique:
  • Impedes venous blood return to the heart
  • Sudden increase in blood pressure and heart rate
  • Sudden rapid increase in pulse rate
  • Dizziness or faintness
  • Increased risk of stroke
  • Burst blood vessel damage  
    The Valsalva Manuever may be a good technique to use for those few people who pull/press very heavy weight (e.g., 90-100% 1-RM) but this does not apply for most people who perform resistance training.  Thus, the benefit of holding one's breath while lifting is minimal for the average weight trainer.  Instead, most people who train in the gym should practice deep, controlled breathing while exercising.  Here's the the recommended breathing technique for most people while exercising:

  •   If performing a pressing exercise (e.g., bench press, shoulder press, leg press, squat):
    • Exhale during the pressing movement
  •   If performing a pulling exercise (e.g., barbell row, dumbbell arm curl, leg curl, deadlift):
    • Inhale during the pulling movement 
Nothing complicated.  It's as simple as that.  Remember to breathe this way and eventually you will instinctively breathe in a manner that will allow you to lift and pull heavier weights than you can imagine!

 


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