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How does breathing correctly during functional training improve your weightlifting ability?

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Breathing is not just a passive process that keeps you alive; it is also a vital skill that can enhance your performance and health when doing functional training. This form of exercise trains your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. By breathing correctly during functional training, you can improve your weightlifting ability by increasing your core stability and intra-abdominal pressure, optimizing your oxygen delivery and energy production, reducing your stress and fatigue levels, and preventing injuries and improving your recovery.

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Vijay Thakkar

Helping you take informed health decisions | Author - Eating Less Is Making You Fat | Columnist - Indian Express &…
Geoff Girvitz

Behaviour design for health and human thriving. Dad, writer, community-facilitator.

1 Core stability and intra-abdominal pressure

One of the benefits of breathing correctly during functional training is that it can increase your core stability and intra-abdominal pressure (IAP). Your core is composed of the muscles that support your spine, pelvis and rib cage, and it is essential for maintaining your posture, balance and movement efficiency. IAP is the pressure inside your abdominal cavity that helps to stabilize your spine and prevent it from collapsing under heavy loads. By breathing diaphragmatically, which means using your diaphragm muscle to expand your lower ribs and abdomen, you can create more IAP and enhance your core stability. This can help you lift heavier weights, improve your form and reduce the risk of back pain.

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Geoff Girvitz

Behaviour design for health and human thriving. Dad, writer, community-facilitator.
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Rather than begin with breathing, it may be useful to ask what positions best distribute intra-abdominal pressure, which we'd see as an even, 360o displacement of the lower-trunk through breathing, as opposed to simply seeing anterior displacement of the belly. Here, slightly flexed positions can be helpful We might see these in crawling positions (bear, low-bear etc) and other positions that promote serratus and anterior abdominal activation. If the anterior abdominal wall is less stiff that the back and ribs, then it will move first, which often leads to more compressive spinal stabilization strategies.

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Hanumantha Rao Kolusu MD MBI.

Healthcare Executive | CWO | Founder Be A Pal,LLC | Holistic Wellness Advocate
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Proper breathing during functional training can significantly enhance your weightlifting performance. During weightlifting, your muscles require an adequate oxygen supply to function optimally. Proper breathing helps in delivering oxygen to the working muscles, delaying fatigue.Incorporating breath awareness into your functional training routine not only improves your weightlifting ability but also contributes to a more mindful and holistic approach to fitness. Remember to coordinate your breath with each movement, and with consistent practice, you'll likely experience enhanced performance and better overall well-being. If you have specific exercises or concerns, feel free to share, and we can delve deeper into tailored insights.

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Alan Chan

Trainer l Writer @ Resistance Training Club
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Valsalva maneuver lifting is a breathing technique used to get your body ready to lift more and in good form. It's pretty simple, you breathe in nice and create pressure around the mid section. The purpose is to create spinal stability to better protect your spine. Careful with this technique as it may cause some to pass out due to lack of oxygen going to the brain. Another method is "bracing", engaging the core during functional movements.

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2 Oxygen delivery and energy production

Another benefit of breathing correctly during functional training is that it can optimize your oxygen delivery and energy production. Oxygen is the main fuel for your muscles, and it is transported by your blood from your lungs to your cells. By breathing deeply and rhythmically, you can increase the amount of oxygen that reaches your muscles and improve your aerobic capacity. This can help you sustain your performance, delay fatigue and recover faster. On the other hand, by breathing shallowly and irregularly, you can decrease the amount of oxygen that reaches your muscles and impair your anaerobic capacity. This can lead to lactic acid buildup, muscle cramps and exhaustion.

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Vijay Thakkar

Helping you take informed health decisions | Author - Eating Less Is Making You Fat | Columnist - Indian Express & MoneyControl | Fitness Entrepreneur | Celebrity Health Coach | Functional Medicine Advocate
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As a functional medicine coach, I have observed the significance of correct breathing techniques in weight training. Deep, rhythmic breathing increases the supply of oxygen to the muscles, which helps in boosting endurance and strength. This technique not only assists my clients in pushing themselves harder but also efficiently converts food into energy, reducing fatigue and muscle burn. Focused breathing is not only physical, but it also enhances mental clarity, which in turn helps in maintaining proper form and safety during exercises. Moreover, exhaling while lifting weights strengthens the core, providing a stable foundation for exercise. Proper breathing techniques are simple yet profound, and they can be a game-changer in training.

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3 Stress and fatigue levels

A third benefit of breathing correctly during functional training is that it can reduce your stress and fatigue levels. Stress is a natural response to challenging situations, but it can also affect your nervous system, hormones and immune system. By breathing calmly and mindfully, you can activate your parasympathetic nervous system, which is responsible for relaxation and recovery. This can help you lower your heart rate, blood pressure and cortisol levels, and increase your endorphins and serotonin levels. These can help you feel more relaxed, focused and happy. On the contrary, by breathing rapidly and anxiously, you can activate your sympathetic nervous system, which is responsible for fight or flight. This can raise your heart rate, blood pressure and cortisol levels, and decrease your endorphins and serotonin levels. These can make you feel more tense, distracted and unhappy.

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4 Injury prevention and recovery

A fourth benefit of breathing correctly during functional training is that it can prevent injuries and improve your recovery. Injuries can occur when you overexert yourself, lose your balance, or use improper technique. By breathing properly, you can maintain your alignment, coordination and concentration, and avoid unnecessary strain and damage. Additionally, by breathing adequately, you can facilitate your healing process, reduce inflammation and pain, and restore your mobility and function. Breathing can also help you cope with the emotional and psychological aspects of injury, such as frustration, anger and depression.

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5 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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How does breathing correctly during functional training improve your weightlifting ability?

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2

3

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5

1 Core stability and intra-abdominal pressure

2 Oxygen delivery and energy production

3 Stress and fatigue levels

4 Injury prevention and recovery

5 Here’s what else to consider

Functional Training

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How does breathing correctly during functional training improve your weightlifting ability?

1

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3

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5

1 Core stability and intra-abdominal pressure

2 Oxygen delivery and energy production

3 Stress and fatigue levels

4 Injury prevention and recovery

5 Here’s what else to consider

Functional Training

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