INTRODUCTION
One of the most overlooked aspects of strength training is learning to practise using proper breathing techniques. Whether you’re lifting light or heavy, your breath plays a crucial role in stabilising your core, protecting your spine and supporting endurance. Practising good breathing habits improves focus, performance and safety. By controlling your breath, especially during exertion, you set the foundation for smarter and safer lifting every time you train.
WHY BREATHING MATTERS DURING LIFTING
When you practise using proper breathing techniques, you help maintain intra-abdominal pressure, a key component of core stability. This internal pressure supports your spine and prevents your lower back from rounding during heavy lifts. Proper breathing also improves oxygen delivery, keeps your energy levels steady and prevents light-headedness. It’s not just about getting air in and out. It’s about using your breath to reinforce posture and control.
EXHALE DURING EXERTION, INHALE DURING RECOVERY
The simplest rule to follow is this: exhale during the effort, inhale on the return. Establishing this rhythm connects breath and movement, improving control and stability throughout each lift:
- Exhale on the Effort: During a bench press, breathe out as you press the weight upward. This action reinforces core engagement and supports spinal alignment.
- Inhale on the Return: As you lower the weight back to your chest, draw in a steady breath to maintain balance and control.
Practising proper breathing techniques enhances bracing, reduces unnecessary tension and safeguards against strain, especially during heavy lifts.
THE VALSALVA MANOEUVRE – WHEN AND HOW TO USE IT
For more experienced lifters handling heavier loads, practising proper breathing techniques may include the Valsalva manoeuvre. This involves taking a deep breath and holding it briefly during the hardest part of a lift to maximise core pressure and spinal stability. It’s useful during compound movements like squats or deadlifts. However, it must be used with caution and control to avoid excessive blood pressure spikes or dizziness.
BREATHING FOR CORE ENGAGEMENT AND SPINAL SUPPORT
Core engagement begins with the breath. When you practise using proper breathing techniques, your diaphragm works in tandem with the pelvic floor and abdominal muscles to stabilise the spine. Diaphragmatic (belly) breathing, rather than shallow chest breathing, creates a strong and supportive base. This breathing style helps distribute pressure evenly throughout your torso, enhancing posture, balance and lifting control.
PREVENTING FATIGUE AND ENHANCING ENDURANCE
Improper breathing can lead to quicker fatigue, especially during high-rep sets or longer sessions. By learning to practise using proper breathing techniques, you optimise oxygen intake and energy use. Efficient breathing keeps you calm, prevents performance drop-offs and allows you to stay focused. Controlled and rhythmic breathing also reduces anxiety and sharpens concentration during complex lifts or challenging circuits.
IMPROVING FOCUS AND MENTAL CLARITY
Breath and focus go hand in hand. When you practise using proper breathing techniques, you naturally become more present and aware during your training. This heightened focus reduces distractions, supports better form and improves your connection to each movement. Intentional breathing grounds you, keeping your mind from wandering and helping you push through mental barriers with calm determination.
APPLYING BREATHING TECHNIQUES TO COMPOUND MOVEMENTS
Compound lifts such as deadlifts, squats and overhead presses demand precise breathing control. When you practise using proper breathing techniques consistently in these movements, your ability to brace and maintain posture improves dramatically. For example:
- In A Squat: Inhale deeply at the top, hold your breath to brace during the descent and exhale as you drive up.
- In A Deadlift: Inhale before you lift, brace the core and exhale once the weight passes your knees.
Mastering this coordination maximises both safety and strength.
COMMON BREATHING MISTAKES TO AVOID
Even experienced lifters can fall into poor breathing habits that reduce stability and control. To effectively practise proper breathing techniques, stay mindful of these common errors:
- Holding the Breath Too Long: This can increase internal pressure and cause dizziness or loss of balance during lifts.
- Shallow Chest Breathing: Failing to breathe into the belly limits oxygen intake and weakens core activation.
- Exhaling Too Early: Releasing breath before the exertion phase reduces bracing and compromises power.
- Forgetting to Breathe Under Strain: Skipping breaths entirely can disrupt rhythm and elevate unnecessary tension.
Awareness is everything. If your breathing falters, your form follows. Stay connected to each inhale and exhale for maximum control and efficiency.
CONCLUSION
To lift safely, build strength and enhance your performance, always practise using proper breathing techniques. Breath control isn’t just an accessory to training. It’s a powerful tool that supports your spine, fuels your muscles and sharpens your mental focus. By integrating conscious breathing into every lift, you reduce injury risk, maintain energy and train more effectively. Make your breath part of your technique. It’s the hidden strength behind every successful rep.