The Science of Breathing During Strength Training

In the vast world of strength training and bodybuilding, the subtleties of breathing techniques can often be overlooked. However, mastering the art of breathing can significantly impact both performance and safety. Here's a closer look at the science behind breathing during repetitions and sets.

The role of breathing in exercise

Breathing plays a pivotal role in stabilizing our spine during exercises. The concept is simple: by inhaling, we are filling our torso with air, creating intra-abdominal pressure. This acts as a protective cylinder around our spine, ensuring it remains stable, especially during heavy lifting. Think of your torso as an unopened soda can; it's difficult to crush when it's full, but much easier when it's empty. In strength training, our goal is to keep our "can" (or torso) full and rigid.

The Valsalva maneuver

The Valsalva maneuver is a technique where air is used to create this intra-abdominal pressure. The challenge lies in maintaining spinal stability while also regulating blood pressure. An acute bout of exercise can cause our blood pressure to spike dramatically. For instance, during heavy sets of exercises like squats or overhead presses, blood pressure can rise to levels that risk causing a blackout. This isn't due to a lack of oxygen but rather the sudden surge in blood pressure.

Few reps, high weight

So, how do we balance maintaining spinal stability and preventing a dramatic rise in blood pressure? One approach for exercises that can be completed in a short time (like a one-rep max) is to inhale deeply before the eccentric phase (lowering of the weight) and to hold that breath until the end of the concentric phase (lifting of the weight). This technique leverages the air in our abdomen for stability, rather than relying on it for metabolic needs.

Multiple rep exercises

However, for exercises that involve multiple repetitions, a different strategy is needed. Let's consider a scenario where an athlete aims to complete around 25 reps. A potential breathing pattern could be: complete the first 10 reps without exhaling, then exhale and reset, followed by five reps with breathing, and then increasing the frequency of breaths as they approach their limit. The key is to breathe in positions where the weight is locked out or away, ensuring safety.

In conclusion, while breathing might seem like a natural and automatic process, its nuances in strength training are crucial for optimizing performance and safety. As with any skill, mastering the art of breathing during exercise requires practice and awareness. So, next time you hit the gym, remember the importance of your breath—it's not just about lifting the weight but also how you breathe while doing it.