Do you feel like your back will give out when you lift heavy objects? Maybe you’ve been struggling in the gym to make progress despite your efforts. What if I told that changing your breathing could be the answer? It sounds too good to be real, right? The Valsalva maneuver can change your life.
Imagine you have been breathing since you were born. But, have you ever thought about whether you are doing it correctly? This is especially true when you lift weights. We all breathe incorrectly, but most of us do not. The way you breathe while exercising can make a big difference in whether or not you see real progress.
Imagine your body like a soda can. When a soda can is under pressure, it becomes incredibly strong. If you let the pressure out, it will collapse under even the slightest load. The same principle also applies to your spine. By mastering the Valsalva move, you create intraabdominal pressurized that stabilizes and protects your spine.
The Valsalva maneuver involves taking a deep breath and holding it during the most difficult part of a lift. It may sound easy, but it is a skill which requires practice. Here’s where you can begin:
- Take a deep breath: Inhale deeply and fill your lower abdomen from all directions. This creates intra-abdominal tension that supports your spine.
- Brace your Core: Engage the muscles in your abs, obliques and back. Imagine that you are about to receive a punch in the gut. That’s the tension you need.
- Hold your breath while you lift. As you reach the highest or most difficult part of the movement, exhale slowly with pursed lips.
It can cause more than just inefficient lifting. It can lead to neck and shoulder tension as well as elevated blood pressure and digestive issues. Mastering the Valsalva can help you lift more weight, prevent back pain and improve your performance.
Practical Tips for Getting Started
- Practice Diaphragmatic breathing: Lie down on your back and place a small object on your stomach. Inhale deeply while raising the object and exhale while lowering it. This will help you to feel the correct breathing pattern.
- Try 90-90 Position Lie on your stomach with your knees and hips bent 90 degrees. Inhale deeply into your lower abdomen and expand in all directions. This will reinforce the feeling of proper intraabdominal tension.
- Incorporate Dead Bug Exercise This move helps maintain core rigidity while moving your limbs. It mimics the demands of lifts such as squats or deadlifts.
The Valsalva technique is not just for weightlifters. It’s an essential skill for anyone who wants to feel stronger and move better. You’re not only improving your lifts, but you’re also protecting your spine and preparing yourself for a lifetime healthy movement.
The key to success is not how hard you work but how intelligently you train. Watch your strength soar as you start with your breath.
