How to Breathe While Lifting Heavy (Valsalva Maneuver)

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Do you LIFT HEAVY? Then I'm sure you've heard of this breathing technique known as the Valsalva Maneuver. This breathing approach is critical to putting your body into a safe and tight position when picking up a heavy deadlift, hitting that one-rep max on the bench press or squatting some serious weight with all out effort.

Strength Coach Zach Zenios knows a thing or two about breathing. He's a Yoga Instructor and Marine Corp Veteran who has spent years studying how breathing impacts our ability to perform at a high level.

NOTE - The Valsalva Maneuver isn't for everyone! This breathing technique puts strain on the internal organs and may cause dizziness if performed incorrectly. Please know your personal limitations and consult with a medical professional is you have any pre-existing conditions.

The actual definition of this maneuver taken straight from the dictionary is: the action of attempting to exhale with the nostrils and mouth, or the glottis, closed. This increases pressure in the middle ear and the chest, as when bracing to lift heavy objects, and is used as a means of equalizing pressure in the ears.

As Zach says, understand first how to perform this breathing technique with no weight at all and then attempt it with light to moderate loads to get yourself some practice. Over time if done correctly, you will notice an improvement in your heavy lifting ability as this will keep your body RIGID, TIGHT and PROTECTED when working with near max or max effort loads.

Please feel free to leave some comments and or questions below for Coach Zach and the Critical Bench team...we are happy to engage with you and answer your questions/concerns.

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