In and out, pretty simple, right? Our breath is imperative and fundamental, yet easy to forget about, because we’re going to breathe whether we think about it or not. However, mindfully and strategically breathing during weight lifting (light or heavy weights) can massively improve the effectiveness of our workout.
1. DYNAMIC WARM-UP
Hopping on the treadmill for 5 minutes is all well and good, but I consider a proper dynamic warm-up with an emphasis on breathing absolutely essential and simply the best way to prepare for any workout. This style of dynamic warm-up has a yogic feel because we are matching the timing of our movements to our inhales and exhales. This helps to focus the mind, bringing awareness into the body, and better preparing the body and mind for what is to come. It is also energizing!
2. INHALE TO LENGTHEN, EXHALE TO CONTRACT
This is a great rule of thumb the 90% of us lifting sub-maximal weights. If you are going for a 1-5 rep max, you would follow a different breathing technique called the Valsava maneuver, which I’ll cover another time. Using the bench press as an example; inhale as the bar lowers, exhale as the bar presses up. During a squat, inhale on the way down, exhale to rise. Exhaling automatically activates the muscles of the core, helping to support the spine. That being said, don’t think, “oh, well I’m exhaling, so my core must be braced,” actively brace your core, with an emphasis on bracing during the exertion phase.
3. CONCENTRATE ON WHAT YOU’RE DOING
Bringing awareness to the breath while we are lifting helps us focus on our muscles working; inhale lengthen, exhale squeeeeeeze. A Pubmed study showed that by concentrating on the pectorals during a bench press, a lifter can increase muscle activity 60-80%. This is another great reason to stay present during your weight lifting. If you find yourself pondering what you’re going to get at the grocery store later, return your focus to your breath and the muscles you are trying to work.