The Best Way to Breathe

Copyright 2006 Marc David

Let me tell you that breathing plays an important part in
exercise and relaxation.  When your respiratory muscles are
strong, you are capable of taking in more oxygen per
breath.  As a result, you can get greater amount of oxygen
which your body needs for the production of energy but also
recovery.

For just those two reasons:

* more energy * greater recovery

You clearly can see how important breathing is and that it
will make a difference in your training.

But that's not all!  Follow me here...

The stronger your respiratory muscles are, the more
effective your cardiovascular endurance.  Improving the
strength of the muscles involved in breathing you can
reduce the onset of fatigue and recover faster.  In most
cases, respiratory fatigue occurs before cardiovascular
fatigue; thus, your breathing is directly related to your
endurance as well as your lifting.

Obviously, how you breath during exercise is very important
during the execution phase.  New trainees should:

* exhale thru the sticking point * inhale during the less
strenuous portion of the lift

[ Sticking Point is defined as the transition from the
eccentric to the concentric contraction.  Also know as the
amortization phase. ]

And this is just the start!

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.


----------------------------------------------------
Breath-holding is a natural consequence of weight training
and if utilized properly can increase your body's stability
up to 20 percent.  To learn more about proper exercise
execution and the importance of breathing and other
advanced techniques, check out the the Beginner's Guide to
Fitness and Bodybuilding.
http://www.beginning-bodybuilding.com