T Nation

Correct Breathing Technique

im still not sure on the correct breathing technique for Bench (3-4 rep range
Front and Back squat (7rep range)
RDLs (5-7 rep range)
id be grateful if someone could give me a simple explanation eg, in at this point, out at that
thanks in advance

Hold your breath on the bench presses, and take your breaths at lockout on the RDLs and Squats. This will help you stay tight during the movements and not put your back (squats and deads) or shoulders (bench) at risk.

I always liked the idea that you shouldn’t think about breathing. Your body does a good job of doing that by itself.

[quote]Arioch wrote:
I always liked the idea that you shouldn’t think about breathing. Your body does a good job of doing that by itself.[/quote]

True… I was about to post to say what I do, but I honestly don’t know. I know I take air before I take my squat out, take another one before I start a rep, hold til the top and repeat.

Bench, I think I breathe at the top of every rep but I’m not sure.

With RDL’s I tend to exhale on the way up.

thanks guys, iv tried holding my breath before, effective, but painful as the pressure increases

[quote]Arioch wrote:
I always liked the idea that you shouldn’t think about breathing. Your body does a good job of doing that by itself.[/quote]

Problem for some of us is, if we don’t think about breathing we don’t breathe at all.

^^ Haha yup.

I like to inhale on the eccentric phases, and exhale during the concentric phases.

[quote]Doug Adams wrote:
Arioch wrote:
I always liked the idea that you shouldn’t think about breathing. Your body does a good job of doing that by itself.

Problem for some of us is, if we don’t think about breathing we don’t breathe at all. [/quote]

How do you sleep?

[quote]Arioch wrote:
Doug Adams wrote:
Arioch wrote:
I always liked the idea that you shouldn’t think about breathing. Your body does a good job of doing that by itself.

Problem for some of us is, if we don’t think about breathing we don’t breathe at all.

How do you sleep?[/quote]

Lol, I meant during lifting. If I don’t make a conscious effort to breathe during some movements, I’ll forget or not breathe enough.

I find myself doing that at times. So, my habit is to make sure I take a breath before each rep. I have no idea when I exhale. Of course, the farther in a workout I get, the more breaths I may take between reps.

Other than that, I am always focusing on proper technique. I let my body decide when to exhale. It makes it much easier for me.

You should hold your breath for the majority of each rep. Its hard (possibly impossible?) to stay totally tight while exhaling.

For bench, you take a breath as you take the hand off then you should hold it for the rest of the set. I’m told passing out is great fun, provided you aren’t benching solo.

EDIT: All I know as far as squatting is that the only time you can breathe is when you are locked out. As far as pulling, holding my breath and staying tighter has worked for me so far.

Breathing should match the level of intensity so if you are going for 1 to 3 RM then you should hold your breath throughout to stay as tight as possible (like Obey said). Your body naturally shortens breathing prior to and during stressful situations or periods of intense concentration so trying to breath during this time will not be as beneficial as taking a deep breath and holding it beforehand. Practicing getting as much air in the lungs as possible before a lift will help to avoid running out of steam or blacking out. Free divers use the technique of hyperventilating for a few seconds to get oxygen in to the blood stream, fully exhaling ended by a cough to empty the lungs, and then taking one last deep breath before going under. This helps to “fill the tank” with the oxygen required for the strain on your body and regulates blood pressure longer. I’ve been doing a similar routine right before unracking big squats and DLs (and slightly modified for the bench) and it cuts down on the post-lift head rush and really gives you those few extra seconds of power towards the end of a lift.

That said, don’t be a dumb-ass and try to hold your breath during sets of 20!! :slight_smile:

Breathing should be done independently if its lighter sets. If your gonna do a max lift or heavier weights, then by all means hold your breath till you get to lockout to keep your body tight.

[quote]Arioch wrote:
Doug Adams wrote:
Arioch wrote:
I always liked the idea that you shouldn’t think about breathing. Your body does a good job of doing that by itself.

Problem for some of us is, if we don’t think about breathing we don’t breathe at all.

How do you sleep?[/quote]

With bad ass CPAP!!