As with anything else in the exercise world, there are different recommendations for different people doing different things. If you’ve heard conflicting advice, don’t worry, we’ll sort it out. First I'll address whether you should breathe during lifts, and then we'll talk about how to breathe.
Between my belt, my braced core, and the pressure of the air in my lungs, I’m doing a lot to stabilize my torso and protect my spine from injury. I’m also able to lift more weight this way than if I didn’t brace or hold my breath. Watch any competitive powerlifter’s face turn tomato-red during a squat, and you’ll know they’re doing it, too.
If you do use the valsalva, you’ll hold your breath during each rep, and you’ll stop to exhale and inhale between reps (for example, when you’re standing up in between squats). One way to remember this is to pretend that you're squatting in a pool of water that comes up to your chest. You hold your breath while you're "underwater," and take your next breath once you're standing up again.
If I breathe while lifting weights, how should I do it?
So let’s say you’re squatting. You can breathe in while you’re lowering yourself down, and then breathe out while you’re on the way up. The hardest part of the squat—the sticking point, it’s often called—is just after you start going up. How about a deadlift? The hardest part of the movement is while you’re lifting the bar up, so exhale there. You can inhale while you’re lowering the bar down.
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