Learning the right breathing techniques for lifting

[zackster]

I have noticed that on some days my breathing is really deep and well timed and it just helps me push through tons of more weight ersonal-record:

But I don't know what I'm doing... some days I do the right thing and 90% of the time I am just randomly breathing

What is the right way to breathe while lifting?

[Lauxa]

My weightlifter friend says breathe at the top, and breathe in before you do the rep. I'll bet he's right, but I know there are a bunch of lifters on the forum that could weigh in on this issue.

[Clint Cora]

In general, it should be breathing in for exercises where you bring the weights closer to you (curls, shoulder lifts) and exhaling for extention type of movements (presses).

[zackster]

Thanks. Any tips on breathing deep? Should I be trying to breath into my belly, or ...?

[Clint Cora]

Originally Posted by zackster

Thanks. Any tips on breathing deep? Should I be trying to breath into my belly, or ...?

I don't even think about it when doing weights. As long as you don't hold your breath, you want to keep getting oxygen in.

[ginkgo]

You can breathe out or grunt when you are making the exertion just like when they play tennis. Some grunt really loud while playing tennis. See this for more on what you are asking about:

http://en.wikipedia.org/wiki/Grunting_(tennis)

Tennis coach Nick Bollettieri, who has coached many "grunters", says grunting is natural, "I prefer to use the word 'exhaling'. I think that if you look at other sports, weightlifting or doing squats or a golfer when he executes the shot or a hockey player, the exhaling is a release of energy in a constructive way."[15

The exhale is on the part that requires the greatest effort or the positive part. Like with a bench press, pushing the weight up is the positive part and lowering the weight down is the negative part. With a curl, lifting the weight is positive and lowering the weight is the negative part. Going against gravity takes more effort than going with gravity.

[Just One More]

Low rep range heavy compound lifts you want to take and hold a huge breath before the negative and breathe out through the positive (your body will let you know when to do it. Squatting for example I start to exhale well after the difficult middle part). You just can't have a solid core while you're inhaling. Watch any trained lifter (olympic for example) for confirmation.

Edit: The bodybuilding.com thread you linked to in your other thread hits the nail on the head with the video of Mark Rippetoe. It's all about having a rock solid core and if you're breathing, you don't have it.

[zackster]

Originally Posted by Just One More

Low rep range heavy compound lifts you want to take and hold a huge breath before the negative and breathe out through the positive (your body will let you know when to do it. Squatting for example I start to exhale well after the difficult middle part). You just can't have a solid core while you're inhaling. Watch any trained lifter (olympic for example) for confirmation.

Edit: The bodybuilding.com thread you linked to in your other thread hits the nail on the head with the video of Mark Rippetoe. It's all about having a rock solid core and if you're breathing, you don't have it.

a-ha!!

i think i get it ..

still welcome to hearing øthers chime in!

[SmellyOrc]

Depends a bit on the exercise, though for most of them:

Inhale before you start the lift, and brace your abs.
Lift

Then you have two options: grunt during a particularly difficult ROM, or exhale at the top, inhale again etc...

During PRs you'll probably grunt/shout (I shout during heavy deadlift attempts ) when you'll feel it necessary. It gives a temporary boost in strength that might just get you past that sticking point. Just don't exhale too much air, if you have nothing left you have no core strength left and let's just say your body doesn't like that.

[TristenDavison]

I see a lot of popular notions in this thread. There's no actual research behind the age old breathe in on the negative and out on the push.

There are two actual approaches:
1. Valsalva maneuver: Powerlifters use this to push a heavier weight using the air in your chest as a brace - you can read about it on Wikipedia >> here. There are proponents to say there may be some issues with it that could lend it to provoking injury. Personally I avoid it - if you're not competing there's no upside for you.
2. Breathe freely throughout the movement: The point of breathing is to get sufficient oxygen to the muscles for the energy conversion process. As you move deeper into the set you get more tired and more oxygen can help you lift with a longer time under tension. If you just relax and breathe without controlling (like you would when running) you'll find you breathe faster to get more oxygen in.

For 99% of people breathing is going to make no impact. Focus on these factors to improve:
#1 - improving your recovery (most people's achilles heel today).
#2 - improve mental focus.
#3 - time of day you're working out (aim for late afternoon to benefit most from your circadian cycle).

[zackster]

Tristen do you have any tips for improving mental focus?

[SmellyOrc]

Originally Posted by TristenDavison

There are two actual approaches:
1. Valsalva maneuver: Powerlifters use this to push a heavier weight using the air in your chest as a brace - you can read about it on Wikipedia >> here. There are proponents to say there may be some issues with it that could lend it to provoking injury. Personally I avoid it - if you're not competing there's no upside for you.

I beg to differ. Using the valsalva maneuver is safer (at least when you're using heavy weights, if you're doing curls and such, no one cares how you breathe) because of the higher intra-abdominal pressure. Even if you don't compete, more safety without compromising the amount of weight lifted is always good.

[leenolimits]

As an Olympic weightlifter and former sprinter I have found the valsalva maneuver to be most effective, especially for heavy lifts. The body becomes much stable and stronger when the breath is held through the hardest part of the movement. The drawback to using this breathing technique is that you will become short of breath very quickly if doing multiple reps. I find that inhaling on the eccentric portion of the lift, and exhaling on the concentric portion may hold value for sets with very high reps, but you definitely will not feel as strong using that technique.

[TristenDavison]

Originally Posted by zackster

Tristen do you have any tips for improving mental focus?

Do these in order of priority:
1. Get in the right mode/ mental state as you go to gym. Doesn't take long, but as you go to the gym get in a calm and focused state. I go once per week for a short time (10 to 20 mins) so keep in mind that I need to focus on pushing as hard as possible to make that time work for me. I am in a meditative state. At the gym I'm not socializing. I'm calm and focused and thinking one thing - today "I'm going to push harder than ever before". Everyone has their techniques for getting in the right state of mind, if you have yours, use them. I got most of my tricks from meditation and the research on positive psychology movement.
2. Keep 100% focus on your muscles while you push: Close your eyes and ideally have earphones on with your favorite music. It sounds strange, but our brains have to manage all the inputs that they receive - it's a distraction whether you know it or not. Closing your eyes cuts the visual distraction. Earphones block the 'noise' from the environement replacing it with music that your mind knows and can predict (thus is not a distraction). Now as you push put your mind's focus on the muscles you are using. If you find this hard, start first by just trying to 'feel' their presence. It comes naturally afterwards.
3. Nootropics or neural enhancer supplements: For those of us who like to try out the more extreme these can make a big difference. I've experienced around 20 - 30% performance increase with Nootropics Huperzine-A and Piracetam. Take them the morning before you workout - I suggest if you're interested in this to research them heavily first (there is good evidence as to their benefits for cognitive enhancement in general and protection against alzheimers etc.). Neural enhancer (marketing naming) supplements typically contain some form of nootropic + other substances. I avoid supplements in general, so advise focusing on the pure nootropics with clear research behind them.