The purpose of proper breathing while lifting the weights is creating pressure in the chest cavity and spine stabilization. When to inhale? And when to exhale?  How to make a certain number of repetitions until the end?

When you exercise with lifting weights unless the correct performance techniques, it is important to breathe properly. This is a particularly important with complex exercises such as squats, dead lift,bench press and Olympic weight lift (snatch, jerk and pull).

The Role And Importance Of Breathing

The purpose of breathing while lifting weights is to create pressure in chest cavity to stable backbone. Namely the weight lifting significantly loads the backbone. Muscles that surrounding spine stabilize her, and in fact even abdomen cavity pressure helps. Of course that this pressure can’t hold all the time, and this is why you need to breathe.

Breathing also helps with the pace of performance exercises. Control of breathing allows us to make a certain number of repetitions to the end.

As for the breathing with various activities in the weight lifting, source of energy is anaerobic (especially when the issue of large weights and small number of repetitions), which says that the need for oxygen is not the same with some other activities such as jogging or cycling, with every activity or exercise you need to breath differently.

If we retain the breath too long when we exercising, or if we breath incorrectly, it can contact dizziness or giddiness because it reduces the oxygen and blood supply in brain.

The muscular contraction is stronger if you keep your breath. Its explained  in a way that the concept of tension is closely associated with breathing, i.e a positive effect on the strength of muscles and bones.

Tension is a result of increased pressure in the chest and abdomen cavity. The central nervous system needs to match in a way that sends impulses to increase muscle tone of skeleton muscles and thus improves muscle contraction.

All of this positive effect on stability in the performance of exercises. It is especially visible at the back at the performance of squats where static contraction of lower back becomes stronger, and supports the backbone so the performance of exercises is safer.

Valsalva Breathing Technique

Valsalva breathing techniques are based on inhaled against closed vocalis. Performed in a way that makes a deep breath, closed vocalis and then make a tentative breath. Although this method of breathing can increase systolic blood pressure, there are certain advantages of such breathing with the weight lifting.

It improves the performance, but certain authors believe this kind of breathing is dangerous  because of possible damage to cardiovascular system. Last investigations have proved that Valsalva breathing technique increases the pressure on neck part, chest and abdomen cavity, and causes an increased systolic blood pressure, which were considered dangerous, but they have concluded that the impact of increased blood pressure action removes the pressure of neck part.

Some authors are for conducting such breathing, and others as strictly against. The best way is for advanced exerciser that have trained this breathing technique (especially for used athletes in sports such as powerlifting forces), but beginners should avoid it (anyway do not work with big loads).

Best of all, is a method used by some exerciser, and is called partial valsalva methods. It consists in the fact that in order to gasp in the last third of weight lift. In this way satisfy all the advantages of valsalva breathing, and reduce the risk of unwanted effects.

Breathing When You Exercise

The first is a basic and teach beginners in training forces to breathe. This is achieved with little weight training with the proper technique performance exercise, that is, knowledge eccentric and concentric part of exercises and breathing. Beginners often switch these two parts so they breath wrong.

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