Why you should hold your breath at the gym

     Yes, you read that right. 

You should be holding your breath at the gym.

Holding your breath is scientifically proven to help you lift weights

It's true

Lemme explain

    When performing exercises that load up the vertebral column or structural exercises such as deadlifts, heavy squats you could consider a maneuver called the Valsalva Maneuver. The Valsalva maneuver is the process of holding your breath that creates a more rigid, neutral spine to aid in supporting the entire torso. 

How is this possible?

Pictorial diagram of the Valsalva Maneuver.

    The lower half of the vertebra is comprised of fluid and the upper half is composed of air. By restricting the airflow, it prevents air from escaping. Knowing what we know about gas it is compressible. By compressing the gas, we essentially trap the fluid of the lower half. We know from Pascal's law that fluid is not compressible, so by trapping the fluid we create a rigid structure. Think about when you pinch a garden hose preventing water from coming out. The hose becomes rigid, building pressure. Same effect on the body. We create a "Fluid ball" that helps compress the fluid thus making it rigid. In the fitness world we call this building intra-adnominal pressure. This creates a neutral spine that aids in lifting heavy weights. Performing this maneuver repeatedly actually creates an adaptation wear your body becomes accustomed to it and gets better at it. 

    Now, there are some drawbacks to performing this maneuver. For the untrained individuals it can be a daunting endeavor. I mean who intentionally withholds oxygen to the brain? Also, by not exhaling we expose ourselves to dizziness, disorientation and high blood pressure. In extreme cases blackouts. It should only be used for a few seconds otherwise you're going to end up like those jack Wagons on YouTube passing out. Older lifters or folks with high blood pressure already should not be doing this maneuver.    

    Weightlifting belts do the same thing and may be an alternative to those unfamiliar or uncomfortable using the maneuver. There is a catch. Repeated use of a lifting belt does not create an adaptation within the body. The body becomes reliant on the belt (let alone the mental aspect when you forget your belt for the gym). Belts should only be used when performing structural exercises (same exercises that you use the Valsalva maneuver). Isolation exercises such as bicep curls or leg extension defeat the purpose of using a weightlifting belt.