Valsalva Maneuver

Breathing during strength training: When and how to use the Valsalva Maneuver

The Valsalva Maneuver is a breathing technique that can be used during strength training to increase stability during heavy exercises. The maneuver is achieved by briefly holding your breath during physical exertion, which increases pressure in the chest and abdominal cavity.

The Functioning of the Valsalva Maneuver during Strength Training

During the Valsalva Maneuver, air is pushed out of the lungs while the larynx remains closed. This leads to an increase in intra-abdominal pressure, which increases trunk stability. Increasing the pressure in the chest and abdominal cavity also enhances the transfer of force during the exercise, which can help move more weight.

It is important not to hold your breath for the entire exercise. You should hold your breath briefly and then exhale when you have completed a repetition and are in a safe position. During exhalation, you should ensure that you breathe slowly and in a controlled manner to avoid injury.

Suitable Applications for the Valsalva Maneuver in Strength Training

The Valsalva Maneuver is best used during heavy compound exercises such as squats, deadlifts, or bench press, as it helps increase intra-abdominal tension and body stability. It can also be used in exercises where strong stability is required, such as overhead press.

For exercises such as bicep curls or tricep extensions, it's generally advisable to maintain controlled breathing rather than holding your breath. An effective method for managing your breath during these exercises is to exhale while lifting the weights and inhale while lowering them.

Guide for the Valsalva Maneuver in Strength Training

Here is a quick guide on how to properly perform the Valsalva Maneuver during strength training:

• Begin with a chosen compound exercise such as squats, deadlifts, or bench press.

• Take a deep breath and hold your breath while engaging your abdominal muscles and pelvic floor.

• Perform the exercise while holding your breath and maintaining intra-abdominal tension.

• Once you have completed the repetition, exhale to reduce pressure and relax your body.

Possible Risks and Side Effects of the Valsalva Maneuver in Strength Training

While the Valsalva maneuver can effectively enhance stability and force transmission in strength training, it carries the risk of temporary dizziness and occasional spikes in blood pressure. However, with regular training and correct application of the maneuver, most individuals will not experience any issues. I recommend consulting a qualified physician or trainer before using the Valsalva maneuver to ensure that it is suitable for your physical condition.

Closing Words

The Valsalva maneuver is an effective breathing technique that can help you stay stable during heavy strength exercises. However, it is important to use the maneuver only during specific exercises and taking into consideration your individual physical condition. If you are unsure whether to use the Valsalva maneuver, it is best to consult a qualified physician or trainer.

Update Status:
Originally created post: 09/2017
Last updated: 02/2022