Concept

Many people don’t realize the importance of proper breathing technique for correct exercise execution. In fact, breathing is a core fundamental of exercise. When used properly, a sound breathing technique enables the body to operate at peak efficiency.

We all understand that breathing is what gives our body oxygen. Obviously, without oxygen, exercise or any other activity wouldn’t be possible. The availability of oxygen becomes vitally important during high intensity, short duration exercise (i.e. – resistance training).

The most powerful aspect of breathing is the physical support it offers the body. Instead of breathing serving a physiological purpose, it is in fact fulfilling a mechanical need. This use of mechanical breathing is one of the most powerful tools available during physical performance.

Most of us utilize mechanical breathing instinctively; i.e. quickly inhaling and flexing your core muscles before picking up a heavy object like a rock or piece of furniture. This example demonstrates the most basic rule of mechanical breathing – All inhalation occurs before any force is generated.

The Valsalva Maneuver

Fully inhaling and closing the glottis (holding the breath) while flexing the core musculature is called the Valsalva maneuver. The Valsalva maneuver is essential in providing your body the support necessary to generate high forces.

The first aspect of the Valsalva maneuver is the inhalation. Fully inhaling and holding the breath causes two important events within the body. The first effect of holding the breath is the pressurizing of the lungs. Flexing the diaphragm to fill the lungs with air forces them against the inside of the ribcage. This creates pneumatic pressure and causes the lungs to gain rigidity. The increased rigidity serves to support the upper body and gives body muscles a ‘rigid foundation’ to work from. The second effect of full inhalation is caused by the first. When the diaphragm lowers to fill the lungs, it starts to press against the top of the body’s organs. The organs of the body are encased inside a tissue sack filled with fluid called a ‘fluid ball’. The fluid ball is comprised mostly of liquid and usually contains very little gas, making the unit virtually incompressible. The flexed diaphragm not only supports and contains the pneumatic air pressure inside the lungs, but also builds a rigid ceiling to contain the fluid ball below.

The second aspect of the Valsalva maneuver is the muscular contraction of the intra abdominal and pelvic walls. This completes the encasement of the fluid ball by building a set of rigid side walls and bottom floor to fully encase the fluid ball. The creation of this ‘rigid box’ by flexing the muscles also decreases the volume inside, creating pressure in the fluid known as hydraulic pressure. Hydraulic pressure is the technology used to give construction equipment like bulldozers and dump trucks the power to lift, carry, or push heavy loads. This pressure is used to create rigidity, which in turn helps support the lower back and pelvis.

Figure 1 - The Valsalva Maneuver

Efficiency Through Rigidity

The creation of pneumatic pressure in the upper body coupled with hydraulic pressure below creates a rigid column. This rigid column more efficiently supports the surrounding musculature and thereby increases their efficiency. A more efficient muscle can generate higher forces which allows the body to lift higher loads. This makes the body stronger through invoking the maximum amount of muscular adaptation.

Explaining the purpose of creating a rigid column to support the muscles of the body is the analogy of walking on a beach of sand versus walking on a concrete sidewalk. Newton’s third law of physics states: For every action, there is an equal and opposite reaction. When walking, the muscles in the leg flex to create tension and push the foot against whatever it is a person is walking on. In this example, there are two kinds of surfaces - sand and concrete. We all know it is much more difficult to walk on the sand than it is to walk on the concrete. Why? What is the difference in the sand that makes it more difficult?

The difference is rigidity. The concrete is much more rigid than the sand. The increased rigidity lets the foot immediately build pressure against the surface of the concrete which in turns supports the body. This happens as the force of the foot is directly transferred to the concrete. However, as sand is less rigid, the foot cannot build pressure against the sandy surface since the foot is slipping and sinking into the sand. This means that the legs cannot efficiently transfer the force energy to the sand as the lack in rigidity absorbs the force of the foot. The inefficiency of the foot not being able to transfer energy to the sand causes the body to move slower and get tired more quickly.

So to apply the concept to weight lifting like a body weight squat, the individual would want to create rigidity during any production of force to maximize efficiency. This means the steps of a body weight squat would be:

• Stand with feet hip width apart.
• Fully inhale and flex the core musculature creating the Valsalva maneuver.
• Begin to flex the legs lowering the body to a ‘knee deep’ or full squat position.
• Extend the legs to return the body to the starting position
• Exhale and relax core musculature.

The Valsalva maneuver creates thoracic rigidity which supports the pelvis. This is where the head of the femur bones insert into the pelvis to create the ball and socket joints of the hips. The supported and now rigid pelvis provides the femur a solid foundation to push and pull from, maximizing the efficiency of the hip and knee musculature. Now the body will be able to squat with complete efficiency allowing the use of higher loads which will in turn maximize performance.

Why the Use of a Weight Belt?

What is the purpose of a weight belt? Should it be used? The answer to using a weight belt is: it depends.

The purpose of using a weight belt is very simple. The use of a weight belt causes a decrease in physical volume of the abdominal cavity. This is where the fluid ball is created by the Valsalva maneuver. By decreasing the volume of the abdominal cavity, the body is forced to ‘stuff’ the same volume of fluid and air (lungs and fluid ball) into a smaller space. This causes a further increase of pneumatic and hydraulic pressure which creates a higher level of rigidity in the body. To summarize the effect of a weight belt is like saying the belt ‘turbo charges’ the Valsalva maneuver by allowing the body to generate even higher levels of rigidity.

So when is it appropriate to use a weight belt? It depends on the activity and the individual to determine when the body needs that extra rigidity, although it is often when the body is in a standing position under extremely high loads. Examples of this are heavy squats, dead lifts, power cleans, push presses, etc. This environment is when the core is under the most stress and the rigidity of the created vertical column is most challenged.

As for other circumstances like bench press, Plyometrics, and seated exercises, a belt is either unnecessary or impractical. The use of a belt is left to the individual of when they feel they need that additional support.

Blood Pressure During the Valsalva Maneuver and High Forces Acting on the Body

The only effect of this breathing technique that needs to be considered is the temporary (or acute) increase of blood pressure in the body. During the Valsalva maneuver, the body is rigid, and everything is squeezed together (muscles, fascia, blood vessels, etc.) further when lifting heavy loads. The ‘squeezing’ of blood vessels decreases their volume while increasing blood pressure throughout the body. Blood pressure during the lifting of a heavy weight can increase three to four times above normal levels (from 120/80 to 400/200)! However, no study of this phenomenon has produced data that this has any long term negative effect on the body. In fact, it improves the ability of the heart, lungs and circulatory system to function under a high pressure environment during force production.

Conclusion

The bottom line to this technique is simple: Breathing is a critical component of high force activities such as resistance and plyometric training. When breathing, all inhalation should be practiced before any force is produced. This will create additional rigidity within the body, increasing the support to maximize muscular efficiency. Increased muscular efficiency allows the body to lift higher loads safely which then maximizes the body’s physiological adaptation to high intensity activity.