Breathing While You Exercise

Quick Intro

The main rule is simple: keep breathing. Holding your breath during a lift produces the biggest rise in blood pressure, while breathing in or out during the effort gives a smaller rise, with little difference between the two. Breathing out on the hard part is a common habit that many people find natural, but it is not essential. Experienced lifters sometimes hold a brief breath to brace for very heavy lifts, which is a technique for healthy, trained people, not a default for everyone.

This article covers breathing during strength work, bracing for heavy lifts and breathing during cardio.

Breathing During Strength Work

Many beginners hold their breath without noticing, especially on the hardest part of a rep. Holding the breath and straining against a closed throat is called the Valsalva manoeuvre. Research comparing breathing styles found it produced the highest blood pressure during lifts, while breathing in or breathing out during the effort gave lower, similar rises.

A simple pattern that suits most people:

Breathe out during the effort, such as standing up from a squat or pressing a weight up.
Breathe in during the easier part, such as lowering into the squat or bringing the weight down.

If that feels awkward, breathing in on the effort works too. The point is to keep air moving and avoid long breath-holds. For holds such as a Plank, breathe slowly and steadily throughout.

Bracing for Heavy Lifts

Experienced lifters doing very heavy squats or deadlifts often take a breath, tighten the trunk and hold it briefly for one rep or a few seconds. This raises pressure inside the trunk and helps keep the spine steady under a heavy load. It is a skill for healthy, trained people lifting near their limit, and the hold is kept short.

For most people training for general fitness, with moderate loads, this is not needed. Steady breathing with a tight trunk works well.

Who Should Avoid Holding Their Breath

People with high blood pressure, heart conditions, a hernia or recent abdominal surgery are commonly advised not to hold their breath during exercise. The same care applies to older adults. If any of these apply, breathe continuously, use moderate loads and ask a doctor or physiotherapist for advice before heavy lifting. Some exercises, such as a bench press or a seated row, create less pressure in the abdomen than others and may suit people who need to be careful.

Breathing During Cardio

During walking, running, cycling and swimming, your breathing naturally speeds up to match the effort. A few points help:

Let it happen naturally. For most people there is no need to control breathing during cardio.
Use your breathing as a guide. If you can talk in full sentences, the effort is easy to moderate. If you can only manage a few words, it is hard. This is the talk test.
Breathe through the mouth when you need to. Many people breathe through the nose at easy efforts and through the mouth as effort rises. Both are fine.
In very cold air, a scarf or face covering can make breathing more comfortable. Training in heat and cold covers this.

Breathing in Holds, Yoga and Stretching

In positions you hold, such as a plank, a balance or a stretch, it is easy to hold your breath without noticing. A few points help:

Breathe slowly and evenly through the whole hold.
Let the breath out as you ease deeper into a stretch.
Use the breath as a check. If you cannot breathe steadily, the position is probably too hard for now, so choose an easier version.

In yoga, breathing is often linked to the movement, with a breath in as you lift or open and a breath out as you fold or lower. The yoga guides describe this for each pose.

Breathing for Calm and Recovery

Many people find that slow breathing between sets or after a session helps them settle. Breathing slowly through the nose, with longer breaths out than in, is a simple way to try it. Techniques such as Diaphragmatic Breathing and Box Breathing are covered in the breathwork guides.

FAQ

Should I breathe out or in when lifting?

Breathing out on the effort is a common, comfortable habit, but breathing in works too. Avoid holding your breath for long.

Is it bad to hold my breath when lifting?

Brief breath-holding is used by experienced lifters for very heavy lifts. For most people, and for anyone with blood pressure or heart problems, steady breathing is the safer default.

Why do I get light-headed when lifting?

Holding your breath or standing up quickly after a hard set can cause it. Keep breathing, rise slowly and sit down if you feel faint. If it keeps happening, see a doctor.

How should I breathe when running?

Naturally. Let your breathing match the effort, and slow down if you cannot speak a few words.