Breathing is often the forgotten sixth pillar of strength and performance. Yet how you inhale, exhale, and time your breath affects spinal stability, intra-abdominal pressure, cardiovascular load, recovery, and even endurance. This post explains the physiology behind common breathing strategies used in resistance training and sport, summarizes the evidence for their benefits and risks, and gives practical, research-backed recommendations on how to breathe while exercising in the gym. (Blazek, 2019).
Why Breathing Matters for Lifting
When you lift heavy, the body uses the lungs and diaphragm to create internal pressure that stabilizes the spine. Increased intra-abdominal pressure (IAP) and intrathoracic pressure (ITP) rigidify the trunk, so forces transfer safely from limbs through the spine, a key reason breath control is central to safe maximal lifts (Hackett et al., 2013). However, the same pressure increases can raise arterial blood pressure acutely, so the benefit in stability comes with cardiovascular trade-offs that athletes and coaches should understand.
The Valsalva Manoeuvre
When learning how to breathe while exercising, one common technique to understand is the Valsalva manoeuvre. The Valsalva manoeuvre (VM), a forceful breath-hold against a closed glottis, produces high IAP and is widely used in maximal strength efforts to improve trunk rigidity and help pass the “sticking point” on heavy lifts (Blazek et al., 2020). Experimental and review data show VM increases IAP more than normal breathing and can improve mechanical advantage for single maximal reps. That said, VM causes pronounced, transient rises in blood pressure and may be risky for people with hypertension, cardiovascular disease, or retinopathy (Hackett et al., 2013; Benet et al., 2023). For healthy, trained lifters, controlled, short VM on very heavy attempts may be justified; for machines, high-rep sets, or at-risk athletes, alternatives are safer.
Diaphragmatic (Deep) Breathing
Training to use the diaphragm rather than accessory chest muscles improves breathing efficiency, supports core stability during dynamic tasks, and aids recovery between sets and sessions (Hamasaki, 2020; Sikora et al., 2024). Diaphragmatic breathing exercises have been shown to improve pulmonary function and may reduce dysfunctional breathing patterns seen even in athletes. Incorporating paced abdominal breaths and exhalation during exertion can reduce unnecessary tension and improve repeated-effort performance and recovery.
Slow-Paced Breathing and Respiratory Muscle Training
Paced or slow-paced breathing (e.g., ~6 breaths/min) and specific respiratory-muscle training are increasingly supported by research for improving aerobic endurance, lowering perceived exertion, and improving autonomic balance in athletes (Borges et al., 2021; Kowalski, 2024). These methods can reduce sympathetic drive, improve oxygen uptake efficiency, and delay respiratory muscle fatigue… useful for endurance athletes and team-sport players who repeatedly require high-effort sprints or repeated lifts.
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How To Breathe While Exercising: Practical, Evidence-Based Strategies
1. Max Strength (1RM/Near-Max)
- Use a brief, controlled Valsalva (inhale deeply, brace abdomen, short breath-hold through the concentric) only for maximal attempts if you are healthy and experienced. Keep holds short and avoid performing Valsalva for long sets. (Blazek, 2019; Hackett, 2013).
2. Submaximal Strength / Hypertrophy (Moderate Reps)
- Exhale during the concentric (the effort phase) and inhale during the eccentric (lowering) — this reduces extreme BP spikes while maintaining reasonable trunk stability. Avoid prolonged breath-holds across multiple reps. (Narloch, 1995).
3. Endurance and Conditioning
- Practice slow-paced diaphragmatic breathing in warm-ups and cooldowns to improve autonomic recovery and reduce perceived effort. Add respiratory-muscle training sessions (e.g., inspiratory muscle training) 2–3×/week for athletes with high ventilatory demands. (Borges, 2021; Kowalski, 2024).
4. Coaching Cue: “Belly-Brace, Short Hold, Move”
- Teach athletes to inhale deeply into the belly, brace the core, perform a short, controlled hold for the most demanding reps, and then exhale as they complete the lift.
Risks, Screening, and Coaching Considerations
Breath-holding techniques increase transient blood pressure, not a problem for most young healthy lifters, but a real risk for those with hypertension, cardiovascular disease, glaucoma/retinopathy, or a family history of stroke. Always screen athletes, advise medical clearance for at-risk individuals, and prioritize diaphragmatic and exhale-on-effort strategies for populations with cardiovascular concerns (Benet et al., 2023; MacDougall et al., 1985).
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Conclusion
Breathing is a performance tool: use it to create trunk stability, manage cardiovascular load, and speed recovery. The evidence supports a nuanced approach, controlled brief Valsalva for maximal lifts in healthy, trained lifters; diaphragmatic and paced breathing for recovery, repeated efforts, and endurance; and respiratory muscle training where ventilatory limits matter. Coaches should teach how to breathe while exercising, provide breathing cues, screen for risk factors, and individualize the strategy to the athlete’s goals and health status.
References:
Blazek, D., et al., 2019. Systematic review of intra-abdominal and intrathoracic pressures initiated by the Valsalva manoeuvre during high-intensity resistance exercises. Medicine. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6945051/. (PMC)
Hackett, D.A., 2013. The Valsalva manoeuvre: its effect on intra-abdominal pressure and safety issues during resistance exercise. PubMed. Available at: https://pubmed.ncbi.nlm.nih.gov/23222073/. (PubMed)
Blazek, D., et al., 2020. Effect of breathing technique on the sticking region during 1RM bench press. PMC. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8329978/. (PMC)
Hamasaki, H., 2020. Effects of diaphragmatic breathing on health: A narrative review. Respiratory Research (PMC). Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC7602530/. (PMC)
Borges, U., et al., 2021. Using slow-paced breathing to foster endurance, well-being and performance. Frontiers in Psychology. Available at: https://www.frontiersin.org/articles/10.3389/fpsyg.2021.624655/full. (Frontiers)
Kowalski, T., 2024. Practical application of respiratory muscle training in athletes. NSCA Strength & Conditioning Journal. Available at: (journal link). (Lippincott Journals)
Benet, N., et al., 2023. Effect of Valsalva maneuver by heavy weight lifters on ear and related risks. PMC. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10188837/. (PMC)
MacDougall, J.D., et al., 1985. Arterial blood pressure response to heavy resistance exercise. Journal of Applied Physiology. (Physiological Journals)
Author: Praveen Budhrani (INFS Faculty)
