What's the proper way to Breathe during Weight Training?

[MrMuscles2012]

Proper way to breathe?

Valsalva maneuver


I'm on recharge but I will definately be revisiting this thread later. If I remember...

Please try to empathise and remind yourself I am a total beginner and nobody has even explained what "valsalva maneuver" means. What does it mean exactly and what does it entail? I could use google to find out, but I rather trust the experienced body builders on this forum to give me the most accurate answer.

In basic and layman terms, does "valsalva maneuver" mean I should be breathing out as I push or pull or lift weights?

BTW, is this link and information accurate?

"When it comes to weight-training, most of us hold (or force) our breath as a means of handling intensity. Unfortunately, breath-holding obviates our ability to produce high intensity muscular contractions, and it can actually be dangerous. Breath-holding during exercise increases blood pressure rapidly and this can lead to fainting, painful Exercise-Induced-Headaches, or even stroke"

http://www.exercisesolution.com/site..._BREATHING.htm

[MrMuscles2012]

I found a youtube video that addresses this issue.

What is everyone's thoughts?

http://www.youtube.com/watch?v=71sXI91fros

[SuffolkPunch]

With a belt: Take in a large breath, hold it and push your abs out against the belt to create a tension that lasts for the whole movement. This protects your spine and makes it easier to keep it straight

Without a belt, tension your lower abs by tensing your transverse abdominus. Imagine this as your 'belt' and perform breathing as above.

[Farley1324]

What exactly does Valsalva mean?

Look it up

"Valsalva maneuver"

It increases intra abdominal pressure thus stabilizing and protecting the spine.

[MrMuscles2012]

Ok thanks everyone.

[csynic]

Valsalver for squat, dead, clean and sometimes for overhead lifts and rowing

For everything else, just breath in on the eccentric and breathe out on the concentric

yup the latter point is what i do. havent heard about the former though

[MrMuscles2012]

yup the latter point is what i do. havent heard about the former though

The general consensus amongst professional body builders seems to indicate that we are to breathe in, and then breathe out as we push and lift. I was holding my breath during the push/lift, but will now teach myself to breathe out instead.

[Coach-C]

I was only giving a suggestion on the bench press, both flat and Incline. BB curls,Shoulder press, etc. I inhale as I lower, and exhale as I explode the weight up. Squeeze and repeat.

[zephed56]

wow, lots of dumb people ITT.

[MrMuscles2012]

I was only giving a suggestion on the bench press, both flat and Incline. BB curls,Shoulder press, etc. I inhale as I lower, and exhale as I explode the weight up. Squeeze and repeat.

Yep, that's the method I have began using this week. Cheers.

[sweetkissees918]

Breathe out = Pushing weight away from you

Breathe in = Pulling weight toward you


in my opinion.

[ptwa9]

The general consensus amongst professional body builders seems to indicate that we are to breathe in, and then breathe out as we push and lift. I was holding my breath during the push/lift, but will now teach myself to breathe out instead.

No the general consensus is to learn to do the Valsalva when lifting heavy weights to protect your back. You breathe in, hold, descend, ascend past sticking point, and then exhale slowly (but not fully), repeat.

For isolations, sure breathe in on the negative, out on the positive.

[ghuggler]

The general consensus amongst professional body builders seems to indicate that we are to breathe in, and then breathe out as we push and lift. I was holding my breath during the push/lift, but will now teach myself to breathe out instead.

I have a question/suggestion after looking up symptoms of hemorrhoids a few things came to mind. Do you clinch your anus when lifting? That would cause strain on your anal glands making your arteries swollen thus hemorrhoids, which can be internal and external. Breathing exercises would help with this, but its really this simple;
when you inhale or exhale you don't clinch your anus, tighten that core up before lifting near max..or more reps, less weight.

Got distracted, won't allow me to post a URL without 30 posts, but here it is without the www
medicinenet.com/hemorrhoids/page2.htm

[SuffolkPunch]

I have had haemorroids in the past but not once since I started lifting. I put it down to my improved diet and the fact I never get constipated now.

Also the doctor says no kind of exercise can affect it.

I use valsalver all the time. OP - if you are serious about shifting big weights using the major compounds, you should learn to use it.

[wuzupman]

Just try both and find out which works. Nothing beats experience.

[Farley1324]

Just try both and find out which works. Nothing beats experience.

For the record, this is the troll account that bumped a nearly year old thread

[wuzupman]

Now I am confused. One person says to breathe out during the lifting, yet another person says hold your breath as you lift. So which way is the proper and safe way?

I am worried if I hold my breath, and then lift, because to me that imitates sitting on the toilet, holding my breath and pushing, which can cause Hemorrhoids.

So if I do lift weights or push weights, if I hold my breath during the push or lift motion, won't that mimic the sitting on toilet and pushing movement which can cause Hemorrhoids?

Any advanced weight trainer or personal trainer able to give me the proper and accurate answer? Should I be breathing out as I push or lift the weight? OR, should I be holding my breath the entire time I am pushing or lifting the weight, and then breathe out at the end of the movement?

I would really appreciate an accurate answer to this as I feel it's an important issue.

I suspect I may have developed Hemorrhoids because when I did the seated leg presses, I think I was holding my breath the entire time I pushed the weight up with my legs. Should I have been breathing out at the same time I was pushing the weight up with my legs?

just try both and see which one works, nothing beats experience