Inhale, Exhale, Lift | Ep 330

RISE Method Podcast with Steven Eskaf

Welcome to the RISE Method Podcast where fitness information is made accessible to everyone! In this bite-sized episode, we're discussing a common question: when should I be breathing when I'm training? Breathing Basics Breathing is semi-unconscious: We do it automatically but can be aware of it, especially during exercise. Breathing during training: It's important to consider why we should focus on our breath during training, and how to manipulate it to maximize benefits. Breathing During Exercise What happens when we breathe: The diaphragm contracts to draw in air, filling up the lungs, and relaxes to exhale. The anatomy of breathing: The diaphragm, transverse abdominis, and pelvic floor work together to breathe. Increasing abdominal pressure: This can increase core stability, allowing us to create more power and train harder, potentially reducing injury risk. Ideal Breathing Pattern Eccentric phase: Breathe in during the lowering phase of the exercise. Concentric phase: Breathe out during the lifting or pushing phase. Note: In strength sports, athletes often breathe in before lowering, hold their breath during the eccentric phase, and breathe out during the concentric phase. The Valsalva Maneuver A common practice during heavy lifting, this involves bracing and holding your breath momentarily to create core stability. This is an instinctive action, often seen when lifting heavy objects outside the gym. As a result, focusing too much on breath control during exercise can overcomplicate things. Conclusion While breathing is important, the body often adapts its breathing patterns naturally as exercise intensity increases. For most people, there's no need to overthink it – just focus on your exercise and let your body do its thing. Paying attention to your breathing can be beneficial, but it shouldn't be a primary concern when lifting. Progressing the load is often more beneficial for improving both strength and breathing technique.