Your Breathing: The Key to Lifting Weights Without Injury

 

Proper breathing is a crucial component for a safe and effective strength training workout. But why is it advisable to exhale during the lifting or concentric phase of a movement?

There are several important reasons:

1. Regulates internal pressure

Exhaling while lifting helps release pressure that builds up in the chest and abdomen. Controlled breathing, especially slow, deep breathing, can reduce heart rate and blood pressure. If you hold your breath, this pressure can become excessive, increasing the risk of internal injuries such as hernias or sprains. 

Controlled breathing not only benefits cardiovascular health, but also helps you recover faster, eliminate CO ₂ and introduce fresh oxygen for the next repetition [ 5 ].

5. Improves concentration and control

Coordinating breathing with movement improves body awareness and control, allowing you to lift weight more efficiently and with better posture [ 4 ].

Conscious breath control activates the parasympathetic nervous system, which helps reduce stress and anxiety before and during exercise. This mental calm improves concentration and the ability to perform under pressure [ 1 ] [ 2 ].

6.  Preventing premature fatigue

Shallow or rapid breathing can lead to reduced oxygen delivery and premature fatigue, limiting the amount of work your muscles can do before tiring [ 5 ]. Proper breathing technique, on the other hand, helps you sustain your effort for longer periods.

7.  Improved recovery

By controlling breathing during the concentric and eccentric phases of exercise, blood circulation increases, which helps to remove metabolic products from the muscles, reduce post-exercise soreness and speed up recovery [ 1 ].

Proper breathing during lifting exercises accelerates recovery by optimizing oxygen delivery, regulating the nervous system, and improving physiological processes that facilitate faster adaptation and recovery after training. ( article )

By inhaling during the eccentric phase, you're essentially allowing your body to fill with oxygen, preparing your muscles for the next phase of effort. Exhaling during the concentric phase helps stabilize your core, minimizing the risk of injury and maximizing force application. ( article )

8.  Cognitive benefits

Slow, controlled breathing has been shown to improve executive functions such as attention, working memory, and cognitive flexibility, all of which contribute to improved performance and decision-making during training and competition [ 2 ].

In short, mastering breathing techniques improves both the physical and psychological aspects of performance, as it improves muscular stability, optimizes oxygen delivery, regulates physiological responses to stress, and sharpens mental focus [ 2 ].

Summary table: benefits of exhaling during lifting

Benefit	Why it is important
Regulates internal pressure Stabilizes the trunk and spine Prevents blood pressure spikes   Optimizes oxygen supply Improves concentration and control	Reduces the risk of hernias and tension in blood vessels Improves posture and prevents injuries Reduces the risk of dizziness and cardiovascular events Increases performance and muscle endurance Improves training form and efficiency

 

How to breathe during strength training

During the concentric phase of strength training (when the muscle contracts and shortens, such as when lifting or pushing the weight), the recommended breathing technique is exhaling. Conversely, during the eccentric phase (lengthening the muscle or lowering the weight), you should inhale. This breathing pattern aids muscle activation and stability, while maintaining proper control.

Key points from expert sources are:

• Exhale as you contract the muscle in the concentric phase and push or lift the weight. For example, exhale when curling dumbbells or pressing a leg press.

• Inhale as you lower the weight during the eccentric phase and relax the muscle.

• This pattern helps maximize intra-abdominal pressure, improving core stability and supporting the lift safely.

• Some advanced lifters use breath holding (Valsalva maneuver) during heavy lifts to increase stability, but this raises blood pressure and must be done carefully.

• Nasal breathing during the eccentric phase (inhalation) and controlled exhalation through the mouth during the concentric phase is the typical advice for optimal breathing.

In summary, the most accepted and practical rule is: exhale during the concentric phase (muscle shortening effort) and inhale during the eccentric phase (muscle lengthening relaxation) of strength training exercises.

Conclusion:

Exhaling during the lifting phase is a simple but effective way to protect the body.  When you control your breathing, it leads to physiological adaptations that directly benefit muscular endurance: improved oxygen delivery, strengthening of respiratory muscles, delayed fatigue, better recovery, and increased mental focus [ 7 ][ 6 ]. These benefits accumulate over time, making breath control a fundamental skill for athletes. both recreational and professional seeking to improve their performance and resilience over the long term.