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Do You Work Out? Do You Breathe? If you answered "yes" to at least one of these questions, this guide is for you.

“You’re doing it wrong.”

“What’s that?”

“Breathing.”

Admit it. If someone said that to you, your first reply after “take five big steps back” would be, “I can breathe wrong?”

Putting aside this person’s propensity for invading personal space, they might have a point.

Breathing is a crucial but often overlooked aspect of exercising. When done correctly, it can enhance the benefits of your workouts by improving stress reduction, fat burning, and cardiorespiratory health. However, improper breathing can not only make your workouts more difficult without yielding any real gains but also increase the risk of injury.

In this guide, we will provide you with a simple breakdown of the proper breathing techniques for both resistance training and cardio training, so you can fully utilize this often misunderstood element when you're training hard at home gym.

The two main exercise types that require specific breathing techniques are resistance training, which involves lifting weights in sets and reps, and cardio training, which includes activities such as running on a treadmill, cycling on a stationary bike, or using a rower to elevate your heart rate.

By following the specific breathing techniques for each type of exercise, you can maximize the benefits of your workout and avoid the risks associated with improper breathing.

BREATHING DURING CARDIO

When it comes to cardio exercise, breathing during your workout is relatively simple, so let's cover that first. There are two main types of cardio exercise: steady-state and high-intensity interval training (HIIT).

During steady-state cardio, you want to avoid breathing erratically or so hard that you can't hold a conversation. I'm talking slurring-your-words-level exertion. Try saying the alphabet out loud from start to finish. 

Can’t do it? 

This means you're pushing yourself too hard, which can have negative health effects such as overworking your heart and increasing stress. To optimize your breathing during this type of exercise, try the 2:2 method: breathe in for two steps and out for two steps (or 4:4 if you're pedaling or exhaling every time you pull if you're rowing). You can breathe through your nose or mouth, whichever feels best in the moment, but don't be afraid to breathe through your mouth to take in more oxygen and push yourself further.

With HIIT (like in our Full Body DB Workout) mouth during high-intensity is okay, but eventually, you'll likely breathe through your mouth the entire time. Just try to breathe smoothly and steadily in and out between intervals.

One important note: If you're new to cardio training, start with steady-state and work your way up to HIIT. Although going harder can be more effective, it's not always better. If your workout leaves you exhausted and sore for a week so you have no desire to work out again, what good does that do you? Building up your conditioning gradually is key to seeing results without shooting yourself in the foot.

By the way, what exactly is this thing called “conditioning?” This is a measure of your body's ability to effectively transmit oxygen and other nutrients to different parts of the body. It's what enables you to do challenging workouts without getting winded. Increasing your conditioning means increasing your "speed limit" so you can go harder and see better results. And the way to do that is by starting small and building up gradually.

Now, let's move on to resistance training.

BREATHING DURING RESISTANCE TRAINING

Learning proper breathing technique is simply part of learning how to perform resistance training exercises like bench presses, squats, and pushups. The general guideline is to exhale during the exertion phase of the exercise. In other words, exhale when you're pushing the weight up during a bench press, standing up from a squat, or pulling the weight towards you during a row. To ensure adequate oxygen intake, inhale as you’re preparing for the next repetition.

Below is a table that shows when you should exhale during common resistance training exercises:

The "Exhale During Effort" (EDE) approach is a reliable way to enhance exercise performance, regulate blood pressure, and stay alert without experiencing dizziness. However, when the weight becomes heavier, EDE may no longer be effective for certain exercises, such as the bench press, squat, deadlift, overhead press, pullup, and row.

This is due to the fact that your body is in a tighter and more secure state when your lungs are full of air, a phenomenon known as intra-abdominal pressurization. When using the EDE method during a squat with a heavy barbell, exhaling on the way up may cause you to lose some of the stiffness in your body in the middle of the rep (which is generally the hardest part) making the lift more challenging and increasing the risk of injury.

To address this issue, you can use diaphragmatic breathing and the valsalva maneuver, both of which are natural functions of your body. The valsalva maneuver involves trapping air in your torso while engaging your core musculature and lower back, and is often used when lifting a heavy object. When intentional, it is called bracing.

Have you ever picked up a heavy object, like one end of a couch, and found yourself going like this: “Okay: one, two, three, HOIK!” That hoik is a valsalva maneuver: your body’s natural attempt to trap air in your torso and create a stiffer, safer movement.

To incorporate this type of breathing into your exercise routine, take a deep breath into your diaphragm (not your chest or head; this takes practice) right before beginning a repetition, hold it, brace as if lifting a heavy object, initiate the movement, and then exhale slowly as you return to the starting position.

Here’s a sequence for incorporating bracing into your squat.

THINGS TO KEEP IN MIND WHEN BRACING

Before using the bracing technique described above, it's important to note that it can cause a minor, temporary increase in blood pressure, which may be a concern for individuals with heart conditions or high blood pressure. It's recommended that you consult your doctor before trying using it. Just ask, “I want to use the valsalva maneuver in my weight training routine. Considering it can raise blood pressure, do you think it’s safe?” If they sign off on it, you’re good to go.

Additionally, having a strong core is essential for effectively bracing during heavy lifts. Keep this in mind if you're aiming to improve your form and lift heavier weights. Planks, side planks, and leg raises are ideal exercises for building your core in this way.

Generally, bracing is used for heavier, low-reps sets. For high-rep sets, bracing may not be necessary or practical. However, doing it for the last few reps, assuming you're not too winded, can help you maintain proper form.

Bracing takes practice, and you may need to adjust your breathing technique to avoid dizziness or headaches. If you're experiencing these symptoms, you might not be breathing deeply enough. Consider trying the Alligator Breaths exercise to improve your ability to breathe into your diaphragm.

By learning to effectively brace during heavy lifts, you'll not only become stronger and more injury-resistant, but you'll also improve your core strength.

BREATHING DURING CORE EXERCISE

The EDE method can be challenging to use for core exercises since exhaling can make your core muscles feel weaker or less stable. However, holding your breath the entire time during high-rep sets is not practical. So, for exercises like leg raises, situps, and crunches, try taking a deep breath before each repetition, holding it, completing the rep, and exhaling quickly. This way, you only hold your breath for a brief moment during each rep. Give it a try and see if it works for you.

During planks, hold your breath part of the time, but every once in a while, “sip” in some oxygen, hold your breath for a moment or two, slowly exhale while staying tight, and sip again. You’ll see this leads to longer planks and better gains.

CONCLUSION

Breathing during exercise may seem complex, but it's no more complicated than the countless muscle fibers working together to lift a weight. Learning how to breathe correctly during exercise is as important as eating well, getting enough rest, and working out. Take it slow, give it a try, and soon, you'll be the one creeping up behind people and saying:

“Yo, son. You’re breathing wrong!”

About the Author

Mark Ludas CPT is a NASM-certified personal trainer with a decade of experience in the fitness industry. After an asthmatic childhood, Mark discovered his natural aptitude for fitness in his late twenties. At age 36, he accomplished a 300+ pound conventional deadlift and 280+ high-bar squat as a 6’5” 170-pound ectomorph on a fully vegan diet, all after just one year of proper self-programming. Mark is the founder of Resistance Quest Fitness, established in 2016, and the creator of the Paralinear Method of strength training. Additionally, he is a writer, actor, model, and musician. Find him on Instagram, Facebook, Youtube, and at www.resistancequest.com.

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