I have a sincere question regarding breathing whilst lifting or pushing weights.
For example, when I do chest bench pressing, I take a deep breath just before I am about to push the weight upwards...but during the push movement, should I be holding my breath or slowly breathing out?
Another example, when I do bicep curls, I have been taking a deep breath as I am about to lift the barbell and weights and holding my breath as I lift it up. But is that wrong? Should I be breathing out the exact same time as I am lifting the weight?
Will holding your breath throughout the push or lift movement cause a lot of pressure to build up around the backside area? Would breathing out whilst pushing or lifting the weight ease the pressure on the body and backside area? Because I don't want my body to act as if I am sitting on the toilet straining as it can aggravate my Hemorrhoids.
So what's the proper way to breathe? Hold breath, or slowly breathe out?
01-11-2011, 01:44 PM #1
What's the proper way to Breathe during Weight Training?
Last edited by MrMuscles2012; 01-11-2011 at 02:15 PM.
01-11-2011, 02:16 PM #2
I'm not advanced or a professional but I do know that holding your breath is not recomended. And as far as I've been told it's a good way, pretty much guaranteed, to blow your intestines out your a55.
As for how you should breathe well I'm still trying to nail down the technique myself, but for starters you should breathe "out with exertion". For example a barbell curl. Grab the bar take in a breath immediatly before the lift and slowly start to exhale as you do the lift (exertion). Now try to time it so that you're just finishing your exhale as you come to the top.
Now here's where things can get complicated. Option 1 is to take in a breath as you lower the bar.
Option 2 is if you were going to do a little longer negative rep on the way down, is to take in a breath at the top and slowly exhale on the way down.
I hope this helps a bit. I'm hopeing some more advaced lifters will ring in here because I'd like to hear some more on this as well.
01-11-2011, 02:27 PM #3
Valsalva maneuver ftw. Yes, get your breath before you start the rep, and keep it throughout the lift, on anything that requires you to be stable. Exhale and get your new breath at the top/between reps. You can grunt to let out a little pressure.
Breathing in or out while lifting something heavy will cause you to lose intra-abdominal pressure. Try overhead pressing something heavy, then hold it at the top and try to breathe in and out and you will see the difference.
It's a good thing the body naturally wants you to hold your breath when you need to brace (for impact or something or other).
01-11-2011, 02:41 PM #4
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With bicep curls, honestly, it doesn't matter. With the squat, deadlift or any other exercise that requires a tight core, holding your breath is advisable. With squats I typically exhale very slowly as I push through my sticking point, but not enough to lose stability of course. With bench I like to inhale at the top, then exhale as it goes up, you know 'blow it away'.
01-11-2011, 03:33 PM #5
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?
Last edited by MrMuscles2012; 01-11-2011 at 03:39 PM.
01-11-2011, 04:48 PM #6
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01-11-2011, 05:11 PM #7
when you contract your muscle your breath out and breath in when you stretch it out again. Simple enough? Most peopel tend to do the opposite or hold their breath, takes some strick practicing.Everybody wants to be a bodybuilder, but doesn't nobody want to lift no heavy ass weights. --Ronnie Coleman
01-11-2011, 06:10 PM #8
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Breathe out when you're pushing or pulling the weight against gravity. Breathe in when you're going back to the start position or relaxing your muscles. You should always breathe in and out to get oxygen to your muscles. Very important.W.I.T.S. Certified Personal Trainer
Red Cross CPR & AED Certified
01-11-2011, 08:10 PM #9
Thanks everyone. I realise I been doing it wrong. I was breathing in before I push or lift the weights, and then I was holding my breath throughout the whole push or lift movement and only breathing out at the end of the push/lift.
But I will remember what you all said, to slowly breathe out as I left or push the weight.
Maybe that's why I got the annoying hemorrhoids when I did the seated leg presses, as I was holding my breathe as I was pushing the weight. It was similar to sitting on toilet and holding breath and pushing. I guess that's why I got the hemorrhoids
I wish I knew how to breathe properly before I began weights. But I guess this is not something people tell you about and teach you, so I had no idea.
Live and learn. But I wish I learned before I lived it.
Last edited by MrMuscles2012; 01-11-2011 at 08:17 PM.
01-11-2011, 08:15 PM #10
01-11-2011, 08:21 PM #11
01-11-2011, 08:46 PM #12
When doing squats, I breath in on the down movement and breath out as i stand back up.
When doing presses, I breath out when lifting the weight overhead and breath in while bringing the weight back down.
Sometimes, when I am getting exhausted or out of wind, especially on overhead presses, I will be breathing in and out constantly while lifting, holding and lowering the weight -- but it's not because I want to, it's more because I am in need of oxygen.
01-11-2011, 08:51 PM #13
01-11-2011, 09:04 PM #14
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I beleive during Bench you inhale, go through the whole motion exale on the lock out point of the bench. Inhale and repeat.people get this misconception that you have to exhale when you press. By holding your breat your chest and rib cage is expanded during the motion, which IMO it allows more growth. Plus the exhale towards the top of the lift, lets lifters focus on the squeeze and momentary pause at the top of the bench.
01-11-2011, 09:23 PM #15
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01-11-2011, 09:42 PM #16
Just try to breathe as normal throughout the lift...the body will find the most ideal pattern to minimize energy expenditure...if your thinking too much about it, your probably not doing the ideal.
01-11-2011, 09:54 PM #17
01-11-2011, 10:02 PM #18
1. An instant rise, somewhere on the area of 10mm/Hg (which is hardly skyrocket by the way, a sneeze or cough pushes just as much)
2. An immediate fall, on the amount of 30-40mm/Hg. This fall is sustained for several seconds - 10-12.
3. A gradual rise in BP which may exceed your baseline. Starts to become an issue at 20 seconds from t=0.
When properly performed (meaning not holding your breath thru multiple reps), it is completely fine. Next time, spend more time researching and less time creating accounts to spread bogus information.
01-11-2011, 10:17 PM #19
01-11-2011, 10:37 PM #20
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Proper way to breathe?
I'm on recharge but I will definately be revisiting this thread later. If I remember...Controlled Labs Rep
nathan @ controlledlabs.com
Disclaimer: The above post is my personal opinion and does not represent the official position of any company or entity. It does not constitute medical advice.
01-12-2011, 02:22 AM #21
01-12-2011, 05:43 AM #22
Arnie says to breath during the movement but do this however feels best for you.
That advice worked for me, I usually end up blowing out air or holding my breath when lifting or pulling the weight, depends on what im doing.
Try not thinking about it and lifting but remember to breath. With squatting i will always hold my breath when pushing as i feel like im protected then.
01-12-2011, 05:53 AM #23
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01-12-2011, 05:58 AM #24
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01-12-2011, 06:23 AM #25
01-12-2011, 08:43 AM #26
01-12-2011, 12:14 PM #27
01-12-2011, 12:18 PM #28
01-12-2011, 12:23 PM #29
And I have been holding my breathe during lifting/pushing and then breathing out at the end of the movement. So that may explain the burst arteries (hemorrhoids) that I developed after doing my first week of weight training.
01-12-2011, 12:25 PM #30
I think this is a very important topic that people seem to have not talked about much before.
I still have no idea which is right and wrong.
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