Unlock Strength: How Proper Breathing & Bracing Can Transform Your Lifts

Introduction

Breathing is literally the first thing every person on this planet learns to do, It’s kind of step 1 to living. Since it is something that is so rooted in our survival and becomes such a subconscious act, we often forget how to use it to our advantage in physical activity, and how it can boost our performance. 

The importance of bracing

There are so many mechanics that go into a good rep or set that it is so easy to forget how to apply the simplest one, breathing. On bigger lifts or when exerting force this one mechanic is even more important. Let’s break down what breathing actually does for us during a lift. On a physiological level it fills our lungs with oxygen, which travels through our blood to working muscle and keeps us moving. Taking a step back and looking at it’s role in lifting weight, it assists with producing force by managing intraabdominal pressure and stabilizing the core. 

Mastering Bracing

You hear it all the time “engage your core” and the cue isn’t necessarily wrong, but very few know what it actually means. This act of “engaging your core”, at least during maximal effort movement often is referring to something called bracing. Which is the act of tightening muscles in your abs, lower back, and diaphragm, really what we are trying to do is be as stiff as possible in our midsection to support the load of our own body weight as well as any heavy external load. Once you get the hang of it you would be surprised how much it can assist heavy lifting, as well as prevent injury. 

How does breathing play into bracing

Now that we know a large part of bracing is intraabdominal pressure, we can now use proper breathing during lifts to help develop this pressure. There is actually a method to breath this way called the “Valsalva Manoeuvre”, which was created by an Italian physician in the 17th-Century. Here are some steps on how to perform this breathing technique to better prepare for big lifts.

Steps on how to properly brace 

1. Take in a deep diaphragmic breath through the nose, filling the lungs as much as possible, and expanding your stomach. 
2. As you feel as though your stomach is being filled with air, use the muscle the make up your core to resist this expansion. Creating intra-abdominal pressure.
3. Maintain this internal pressure and begin your lift. Stabilizing the body and promoting good posture. 
4. Once your have completed the most physically difficult part of your lift, exhale sharply(ex, as you are exiting the deepest part of a squat), as if you were blowing candles out. 

Role of tempo and breathing in lifting 

Knowing that our breathing can assist in performance through bracing, let’s take it a step further and try to time our breathing to a tempo associated with each phase of a lift. Keep in mind this is typically only applicable to standard reps, and may not be as relevant to long eccentric reps or purely concentric based rep formats. 

Pre Eccentric 

This can be considered a phase before you start your rep. It is the mental preparation you go into before beginning to load your body eccentrically. During this phase you want to take a deep breath in, build intraabdominal pressure and establish stability. 

Eccentric 

During this phase, you want to hold that deep breath in and continue to build pressure as you lengthen your muscles. This helps maintain control over the movement and ensures you don’t rush through the phase, which could increase the risk of injury.

Isometric 

In some lifts, like squats or bench presses, you may pause for a moment at the bottom of the movement. During this pause, maintain tension in your core and continue to hold that firm pressure, as this helps maintain stability and prepares your body to exert force in the following phase.

Concentric 

When you’re pushing or pulling the weight, it’s common to exhale forcefully. Breathing out during the concentric phase ensures that you’re releasing enough pressure from your core, allowing you to exert more force. This is especially critical for heavy lifts like squats or deadlifts, where the ability to generate maximum force is vital.

Controlling your breath helps you regulate your tempo, ensuring that you are neither rushing nor holding your breath for too long, both of which can negatively impact your performance and safety. Developing a rhythmic and controlled breathing pattern during your lifts will help you maintain the necessary focus and consistency to perform each lift with proper form.

Breathing and safety: reducing injury risk 

As much as breathing optimizes performance, it also plays a vital role in injury prevention. By breathing properly and engaging your core through bracing, you’re creating a stable support system for your spine and other joints. Poor breathing habits, such as holding your breath for too long or shallow breathing, can cause instability, leading to form breakdown and potentially putting unnecessary strain on your body.

For example:

• Holding your breath too long during a heavy lift can cause excessive pressure on your internal organs and blood vessels, increasing the risk of fainting or a hernia.
  
• Shallow breathing can lead to poor core engagement and make it more difficult to maintain good posture throughout your lift.
  

Using controlled, deep breaths helps maintain stability and control, keeping you safe during even the most challenging lifts.

Practical tips for improving breathing during lifts 

If you’re new to incorporating proper breathing techniques into your lifting routine, here are a few tips to help you get started:

1. Practice diaphragmatic breathing off the platform: Lie on your back, place your hands on your stomach, and practice deep belly breathing. This will help you engage your diaphragm rather than relying on shallow chest breathing.
   
2. Use the Valsalva manoeuvre for heavy lifts: When you’re lifting heavy, focus on taking a deep breath, bracing, and holding that breath through the most challenging parts of the movement.
   
3. Exhale during exertion: When lifting the heaviest part of the weight (e.g., standing up from a squat), exhale forcefully to help generate more power.
   
4. Maintain a steady rhythm: For slower tempos, such as when doing slow eccentric training, maintain a controlled breath to stay focused and stable.

Conclusion 

Breathing is an often-overlooked but incredibly powerful tool for mastering lifting technique. It’s not just about inhaling and exhaling—it’s about using your breath to create intra-abdominal pressure, stabilize your core, and regulate your lifting tempo. By mastering bracing and breathing in sync with your lifting movements, you’ll improve your lifting capacity, reduce the risk of injury, and ensure consistent, strong performance in the gym. Remember, every lift is a chance to improve your technique—so make sure you’re breathing correctly to lift smarter, safer, and more effectively.