One of the key issues that we see our students struggle with is the proper breathing technique while exercising. We figured to use this opportunity to clarify the topic with recent research findings.
Done improperly; breathing technique can increase blood pressure, quicken fatigue and cause dizziness. Valsalva manoeuvre (Holding-breath) during the repetition has been shown to produce the highest blood pressure response, whereas inhaling during the concentric phase resulted in decreased lifted load.
For optimal results, it is recommended to inhale during the eccentric phase (lowering the weight) and exhale during the concentric phase(lifting the weight). This method has produced a higher lifted load and resulted in less blood pressure response. It also caused less increase in heart rate.
As lowering the weight requires less power output, it is the best time to inhale. Exhaling as we are starting the concentric phase of the exercise(lifting the weight or our body) will allow a power burst, and release the internal tension. Adopting the proper breathing technique makes a difference over the long run, even though it only allows lifting a tiny bit more weight. Those tiny amounts can add up over a long period. It also may not be a bad idea to go for the method that is more blood-pressure friendly. It is not only about looking good but also feeling good and healthy.
Disclaimer: Consult your physician before starting any form of exercise.
Resources:
1- British Journal of Sports Medicine
2- A Quarterly Journal of Sports and Exercise Sciences
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8329978/
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