How to Breathe During Weight Lifting

Your breathing pattern during weight lifting can either help or hinder your progress. Many lifters underestimate the importance of breathing correctly during each phase of lifting. With a few tips, you'll master the art of breathing and apply it to all your strength-building routines.

Instructions

1. Take a couple of deep breaths before performing the set. With your hands or legs ready to lift the weight, inhale and exhale deeply a couple of times, deeply and forcefully to supply oxygen to your brain and muscles.

2. Exert the initial pressure against the weight and exhale. Make the exhalation last for the duration of the muscle contraction. Depending upon your routine, this could be a long steady exhalation or a quick, short burst of air.

3. Inhale during the elongation phase. As you return the weight to its original position, your muscles lengthen and during this time, you should inhale, controlling the intake of breath, keeping it smooth and deep.

4. Wait to exhale when you're starting a weight repetition that begins with a preliminary move, such as squats. The squat, itself, is not the contraction phase of the exercise; it is only the set-up move. The contraction phase begins with the force you exert upon standing.

5. Exhale through your mouth and inhale through your nose. The reasoning behind this dictate is to control the pressure of the inhalation. To prevent gulping air, using nose inhalations will regulate the intake, which in turn, regulates the oxygen levels in your blood. When you exhale, it is perfectly fine to "puff" if you are contracting your muscles quickly.

Tips & Warnings

• Follow all weight lifting safety recommendations and use a spotter when you are lifting very heavy weights.

• Don't hold your breath while lifting weights. Lungs full of air and an immovable chest cavity restrict the exertion of your muscles.