Exercise and Relaxation: Correct Breathing for More Energy
If you pick up any article or go to most fitness sites and forums they will tell you that
holding your breath under any circumstances is dangerous.
Now if you were to hold it for 8 seconds or more, that's true. The internal pressure in the
chest and abdomen increases when you hold your breath on exertion.
If it increases greatly, it can squeeze down on the blood vessels shutting down blood
and oxygen to and from the heart. When this happens you can black out. This is rare and
only on maximum exertion.
Okay, so that is dangerous, holding your breath during maximal exertions for long
segments.
But can you hold your breath as an advanced trainee and actually increase the weight you lift?
In fact you can with a little technique called the Valsalva Maneuver. This involves
expiring against a closed glottis, which when combined with contracting muscles of the
abdomen and rib cage muscles, transforms your trunk into a stable and stronger support for some movements.
Often in advanced trainees, there are appropriate times in which you can hold your
breath on the exertion and provide up to 20 percent greater force, stabilize the spine and
prevent lower back injuries.
In fact, this little trick can transform your whole trunk, sometimes your whole body, into
a stable unit against which your hips, arms and shoulders can move more effective.
Of course this Valsalva Maneuver assumes that you are:
* an advanced athlete * without cardiovascular problems; high blood pressure or heart
problems * do not hold your breath for more than a few seconds
Inhaling and holding your breath comes naturally in many sports.
Using the Valsalva Maneuver is simple. You just:
1- Inhale during the less strenuous portion of the lift
2- Exhale after you have passed the sticking point
That's pretty much it. Take for example a heavy set of squats.
Picture yourself doing a very heavy squat and you are coming up out of the down
position very slowly. The amount of pressure being built up is quite great. To relieve
some of the pressure you would exhale slightly thru pursed lips.
But don't let all the air out!
Not until you have passed the sticking point or the most difficult portion of the exercise.
Clearly exhaling after the sticking point is important to relieve the built-up pressure.
My point is: The key is to be sure that you exhale after passing the sticking point, not before.
Proper breathing is essential in successfully executing strength movements, especially
when handling heavy weights.