How to Breathe During Weight Lifts
April 22, 2009 | Leave a Comment
Many experts agree that one should avoid the Valsalva Maneuver which consists of holding your breath during push motion. This technique can greatly increase your blood pressure – this can be dangerous.
Recently, scientists have calculated systolic blood pressures up to 400 mm of mercury in athletes who use the Valsalva maneuver technique during heavy squats. On the other hand, many lifters believe that the Valsalva maneuver is a great help when it comes to stabilizing the trunk resulting in significantly increasing strength.
What to Expect When Using The Valsalva Maneuver
The School of Physical Therapy at the University of Montana discovered that the force output varies during movements of the shoulder, elbow and knee, when breathing:
• Normally throughout the active phase
• Forcefully throughout the active phase
• Valsalva maneuver throughout the active phase
In addition, researchers found Valsalva maneuver produces more force when compared to normal and forceful breathing procedures. However, due to the risk of high blood pressure, forcefully breathing is considered to be more helpful and safe way to breathe throughout weight training.
There is an exception to the rule – this technique may not apply to skilled strength trained athletes. So, if you know how to utilize the Valsalva maneuver safely, by all means, take advantage of it!
(Source: Journal Strength conditioning Research, 23: 127-132, 2009)
