Strength Training: Proper Breathing for Pushing Exercises, Valsalva Maneuver, and Core Bracing

How do you push without holding your breath?

To effectively push without holding your breath, focus on exhaling steadily during the concentric (pushing) phase of the movement while maintaining a braced core, inhaling during the eccentric (lowering) phase, and prioritizing diaphragmatic breathing to optimize intra-abdominal pressure and cardiovascular stability.

Understanding the Valsalva Maneuver and Its Implications

The act of "holding your breath" during a push is formally known as the Valsalva maneuver. This physiological response involves a forceful exhalation effort against a closed airway (glottis), leading to a rapid increase in intrathoracic and intra-abdominal pressure. This pressure surge can momentarily stabilize the spine and provide a perceived increase in strength, which is why many individuals instinctively employ it, especially during heavy lifts.

However, while beneficial for spinal rigidity in specific, maximal lifts for experienced athletes, the Valsalva maneuver carries several potential risks when used indiscriminately or by individuals with certain health conditions:

• Sudden Blood Pressure Spikes: The rapid increase in pressure can significantly elevate blood pressure, followed by an equally rapid drop upon release, which may lead to dizziness, lightheadedness, or even fainting (syncope).
• Cardiovascular Strain: For individuals with pre-existing cardiovascular conditions, this drastic fluctuation in blood pressure and heart rate can be particularly dangerous, potentially increasing the risk of cardiac events.
• Increased Intra-Abdominal Pressure Risks: While beneficial for spinal bracing, excessive and prolonged intra-abdominal pressure can contribute to the development or worsening of hernias or pelvic floor dysfunction in susceptible individuals.
• Reduced Oxygen Delivery: Holding your breath restricts oxygen flow to the working muscles and the brain, which can compromise performance over longer sets and lead to premature fatigue.

The Principle of Exhaling on Exertion

The cornerstone of proper breathing during pushing movements is the "exhale on exertion" principle. This means you should breathe out as you perform the most challenging part of the lift – the pushing phase – and inhale during the less strenuous or recovery phase.

Physiological Benefits of Exhaling on Exertion:

• Maintains Cardiovascular Stability: By allowing continuous airflow, you prevent the dramatic pressure fluctuations associated with the Valsalva maneuver, promoting more stable blood pressure and heart rate throughout the set.
• Optimizes Oxygenation: Continuous breathing ensures a steady supply of oxygen to your muscles, supporting aerobic metabolism and delaying fatigue.
• Enhances Core Bracing Without Strain: While you don't hold your breath, you still actively brace your core. This involves a 360-degree engagement of your abdominal muscles (transverse abdominis, obliques, rectus abdominis) and diaphragm, creating intra-abdominal pressure that stabilizes the spine dynamically, rather than through a static breath-hold.
• Improves Movement Rhythm and Control: Coordinating your breath with the movement creates a natural rhythm, improving motor control and efficiency.

Practical Strategies for Breath Control During Pushing Movements

Implementing proper breathing takes conscious effort and practice. Here are key strategies:

• Diaphragmatic (Belly) Breathing:

  • Before you even start the lift, practice breathing deeply into your diaphragm. Place one hand on your chest and the other on your belly. As you inhale, your belly hand should rise, and your chest hand should remain relatively still.
  • This ensures you're engaging your diaphragm, which is crucial for effective core bracing and efficient oxygen exchange.

• Coordinate Breath with Movement Phases:

  • Inhale on the Eccentric (Lowering/Receiving) Phase: As you lower the weight or prepare for the push (e.g., lowering the bar in a bench press, descending into a squat), take a controlled inhale. This fills your lungs and prepares your core for bracing.
  • Exhale on the Concentric (Pushing/Lifting) Phase: As you initiate the push and exert force (e.g., pressing the bar up, standing up from a squat), steadily exhale. This exhalation should be controlled, not a sudden gasp or complete expulsion of air.

• Maintain Core Bracing Throughout:

  • Even while exhaling, your core should remain actively engaged. Think of "bracing as if preparing for a punch to the stomach." This creates intra-abdominal pressure that supports the spine without needing to hold your breath.
  • The goal is to stiffen your torso, not to expand it with air and then hold it.

• Controlled, Steady Exhalation:

  • Avoid forcefully blowing out all your air at once. Instead, imagine a slow, steady hiss or a controlled release of air throughout the entire pushing phase. This allows for continuous tension and stability.

• Start with Lighter Loads:

  • When initially practicing proper breathing, use lighter weights. This allows you to focus solely on mastering the breath-movement coordination without the added stress of maximal loads. As the technique becomes ingrained, you can progressively increase the weight.

• Audible Breathing:

  • For some, making an audible "shhh" or "tsss" sound during the exhalation can help reinforce the controlled release of air and prevent breath-holding.

Applying Proper Breathing to Common Pushing Exercises

• Bench Press:
  • Inhale: As you lower the barbell to your chest.
  • Exhale: As you press the barbell back up to the starting position.
• Overhead Press (Shoulder Press):
  • Inhale: As you lower the barbell/dumbbells to your shoulders.
  • Exhale: As you press the weight overhead.
• Push-ups:
  • Inhale: As you lower your chest towards the floor.
  • Exhale: As you push your body back up to the starting position.
• Squats (Leg Push):
  • Inhale: As you descend into the squat.
  • Exhale: As you drive up from the bottom of the squat.
• Leg Press:
  • Inhale: As you lower the platform towards your body.
  • Exhale: As you push the platform away.

Conclusion

Mastering the art of pushing without holding your breath is a fundamental aspect of safe and effective strength training. By consciously applying the "exhale on exertion" principle, engaging your diaphragm, and maintaining a braced core, you can optimize your performance, reduce cardiovascular strain, and minimize the risks associated with the Valsalva maneuver. This approach fosters greater control, endurance, and overall well-being in your fitness journey, transforming your breathing from an afterthought into a powerful training tool.