- Bracing (a deep breath held against a tight core) protects the spine and increases force on heavy lifts.
- The Valsalva manoeuvre spikes blood pressure dramatically during maximal efforts.
- People with high blood pressure, including many steroid users, should limit long breath holds.
- Slow nasal breathing between sets speeds recovery.
Breathing is one of the most overlooked parts of lifting technique. Done well, it makes heavy lifts safer and stronger. Done poorly, it costs reps and, for some lifters, puts real strain on the heart. This guide covers both.
How to brace
- Take a big breath into your belly and sides, not your chest
- Tighten your abs as if bracing for a punch, pushing out against a belt if you wear one
- Hold the breath through the hardest part of the rep
- Exhale at the top or after passing the sticking point, then reset
This raises pressure inside the abdomen, stiffening the trunk so force transfers to the bar and the spine is supported.
The Valsalva manoeuvre and blood pressure
Holding your breath against a closed airway during a maximal effort raises blood pressure sharply. Classic research measured pressures above 300/200 mmHg during heavy leg presses. In healthy people this is brief and well tolerated. In people with high blood pressure, heart disease or aneurysm risk, it’s a real concern.
If you have high blood pressure, including from steroid use, avoid long breath holds and true maximal attempts. Exhale through the effort on lighter sets. See our blood pressure guide.
Breathing between sets
Slow nasal breathing with longer exhales after a hard set helps heart rate come down faster and calms you before the next one.
Breathing for cardio
- Nasal breathing at easy pace builds aerobic base
- Rhythmic breathing, such as matching breaths to strides, helps on runs
- In cold Canadian air, breathing through a scarf or buff warms air and reduces airway irritation
Exercise-induced asthma in cold air
Cold, dry winter air can trigger airway narrowing during hard exercise, causing coughing and chest tightness. A longer warm-up, covering your mouth and training indoors on very cold days help. See a doctor if symptoms keep happening.
Frequently asked questions
Should I hold my breath when lifting?
On heavy compound lifts, a brief hold through the hard part (bracing) is standard. People with high blood pressure should avoid long holds.
Does the Valsalva manoeuvre raise blood pressure?
Yes, sharply, during maximal efforts. It’s brief, but a concern for people with hypertension or heart disease.
How do I breathe on a deadlift?
Breathe into your belly, brace, pull through the hardest part, then exhale and reset between reps.
Why do I cough after cardio in winter?
Cold, dry air can narrow airways. Warm up longer and cover your mouth, and see a doctor if it persists.
This article is general information for adults in Canada, not medical advice. Talk to a doctor or pharmacist before using any prescription drug, anabolic steroid or research compound, and get bloodwork done. If you’re in crisis, call or text 9-8-8 (Suicide Crisis Helpline) any time.
