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Added: Feb 22, 2012
From: Evilcyber
Duration: 3:14
Visit me at http://evilcyber.comHow to breathe when working out? Should you inhale or exhale when you lift the weight? Hold your breath? Take short puffs instead? Here are some tips about breathing, exercising and weightlifting.For those of you interested in the quoted study, here it is:Narloch J, Brandstatter A. Influence of breathing technique on arterial blood pressure during heavy weight lifting. Arch Phys Med Rehabil. 1995 May;76(5):457-62.http://www.archives-pmr.org/article/S0003-9993%2895%2980578-8/abstractMe and Freddie say thanks for watching and visiting!Title image courtesy of William Warby:http://www.flickr.com/photos/wwarby/3016549999/
Channel: Education
Tags: breathe breathing weightlifting workout working out exercise evilcyber freddie togatus weight training
Rating: 4.72093' max='5' min='1' numRaters='43' rel='http://schemas.google.com/g/2005#overall ( ratings) Views: 1025 Comments: 20
Evilcyber Says:
Feb 22, 2012 - Thanks, Funny! Yeah, I too simply do what feels natural. All I really keep check on is that I don't hold my breath.
Evilcyber Says:
Feb 22, 2012 - And, BTW, many thanks to Mo, who made me think about the issue! :)
Obsidian1392 Says:
Feb 22, 2012 - evil I have to disagree. I don't see why breathing out stabilises you more? holding your breath increases your intra abdominal pressure and basiaclly protects the spine! if you look at injury rates for athletes you'll find the injuries and health problems you said can be caused by holding your breath are so darn rare! you're far more likely to injure your back as I'm sure you realise. Holding your breath (the valsalva maneuver) has the potential to prevent more problems than it does cause.
Obsidian1392 Says:
Feb 22, 2012 - Surely if it were even close to being as dangerous as you describe the world's strongest people wouldn't do it? 900lbs hasn't been deadlifted while breathing out... it isn't natural. The world record setting lifters and high level lifters are doing this with extreme weights and they're fine... please don't just look at 1 or 2 studies... use your sense!
JCGrantatAC Says:
Feb 22, 2012 - It's funny: when I do kettlebell swings, I find it easier to inhale on the swing and exhale on the back swing.
dimitrovBxr77 Says:
Feb 22, 2012 - I valsalva for every single rep when its a heavy lift. I feel that in on essentric and out on concentric is only suited to isolations and light lifts, rather than all lifting.
Evilcyber Says:
Feb 22, 2012 - Yes, the Valsalva maneuver does that, but core stabilization can be achieved more safely. In the article to this video on my website I go into that in more detail.
mrmister01 Says:
Feb 22, 2012 - You should have warned of hyperventilation!!!
CIarKent Says:
Feb 22, 2012 - it makes sense maybe that's why I hold my breath when lifting heavy in exercises like deadlifts, it's a natural reflex. i have to force myself to breath out during the lift despite the urge to hold my breath
CIarKent Says:
Feb 22, 2012 - when lifting heavy i don't feel comfortable breathing in or out until i complete a rep. it's probably a natural instinct to hold the breath when doing something like heavy deadlifts
omreg123 Says:
Feb 22, 2012 - ah, so that's why when I punch I breathe out - to contract those abs
LongLiveRock12341 Says:
Feb 22, 2012 - Evilcyber, I think using the exhale on the concentric, inhale on the eccentric is too much of a generalization. Sure, it works on some exercises, like small compounds and isolations, but if some form of Valsalva is not used on big compounds like squats and deadlifts, you're setting yourself up for much bigger problems then high-blood pressure. Also, blood pressure increase with all lifting, not just when Valsalva is used.The effect is temporary however, and no research I know of suggests danger.
Evilcyber Says:
Feb 23, 2012 - You have a point. Yet from the data I am aware of, the pressure went much, much higher than when people kept breathing. It could be a trade off: if a powerlifter trains daily and does this, he might be at a much higher risk, which may be lower for those who only practice it only occasionally.
Evilcyber Says:
Feb 23, 2012 - That may very well be the case :)
Evilcyber Says:
Feb 23, 2012 - Yep, I should have mentioned it indeed! A few trainees I have watched do seem to come close to hyperventilation when they puff at high frequency.
Evilcyber Says:
Feb 23, 2012 - BTW, I know I raised a controversial issue here and I'm very thankful for all the constructive criticism! This gives me food for thought!
soshib0y Says:
Feb 24, 2012 - thank you so much for this useful information...
AIversonI Says:
Feb 25, 2012 - Some great info once again. Thanks a lot mate!
jw934 Says:
Apr 16, 2012 - Saw this video after I misread the title as "How to breathe out when working". :-) On that topic, I found I can catch my breathe quickly and feel extra strength in my core if I breathe out using my nose and imagine the air going into my stomach. On the other hand, if I exhale through my mouth and imagine I am blowing the dust off an invisible object infront of me, I loose strength quickly.
FunnyHaHa312 Says:
Feb 22, 2012 - I usually just breathe with no rhythm unless I am really lifting heavy. Then I need that exhalation for the power. Good video as always!