The Valsalva maneuver is a breathing method that involves holding air in your lungs by closing the valve of your throat. It can be an effective tool for weightlifting.
Breathing exercises can be a game-changer. They can help you sleep, relax you, and benefit your overall mental and physical health. But did you know that breathing can also help you get puffy? Well, not quite. But a breathing exercise called Valsalva maneuver breathing could improve your weightlifting program.
Here’s a rundown of the pros and cons of the Valsalva maneuver for weight training. We also have a step-by-step guide on how to perform it at your next training session.
The Valsalva maneuver is a breathing exercise that you’ve probably done before without knowing what it was. In short, you breathe in and then hold air in your lungs by closing your laryngeal valve. By the way, the laryngeal valve is a part of the larynx that allows air to flow in and out of the windpipe.
The maneuver is sometimes used by healthcare providers to diagnose certain heart conditions like postural orthostatic tachycardia syndrome (POTS). It can also help with stuffy ears by forcing air through the Eustachian tube and sinuses.
Outside of medical use, the Valsalva maneuver can also be useful when exercising. If you perform this maneuver correctly during a workout session, it can help you lift more by giving you a nice stable core and straight back.
Fun fact: The Valsalva maneuver is named after a 17th century Italian anatomist named Antonio Valsalva. Grazie, Antonio!
Ready to do the Valsalva Maneuver with us? Here’s how to do it properly:
First, take a deep breath. Breathe in deeply enough so that your belly puffs out, but not so deeply that your chest puffs out like the Hulk.
Exhale against your glorious laryngeal valve. Wondering what the heck a laryngeal valve even is? That’s understandable. This is the section of the larynx that houses the vocal cords—the part that lets air in and out of our windpipes. You need to close them before you exhale against them. This keeps the air in your lungs, giving you a stable core to lift heavy weights. You should have a pushed-out belly and tight abs.
Execute your lift and continue to exhale against the laryngeal valve. This means you don’t let any air out as you lift.
Let it all out. Exhale once you’ve completed a rep and returned to your starting position.
Repeat. Take a nice deep breath and repeat the process each time you do a rep.
PSA: The air is trapped in the laryngeal cavity, not the throat or mouth. If you feel tightness in your face or sinuses, you may be doing it wrong.
Core stability. Think of the trapped air as insulation cushioning your core.
Proper form. When done correctly, the Valsalva maneuver can help keep your spine straight during exercise.
Lift more. When your core is primed and ready to go, you’ll increase your strength and lift more than you normally would.
Prevent injury. Again, this maneuver stabilizes your core by putting pressure in the abdominal and thoracic cavities, giving you a chance to lower your risk of exercise-related injuries.
Pro tip: Practice your breathing before you exercise. This can help lower your risk of injury.
The Valsalva maneuver is divided into four stages. Here’s a breakdown of each.
Stage 1. Exhaling against your closed laryngeal cavity creates pressure. As you inflate your abdomen and chest, blood flows from the heart into your arms. This temporarily increases blood pressure.
Stage 2. Because the air remains trapped, our heart pumps less blood.
Stage 3. Your heart rate increases when you finally let the air out at the end of your rep.
Stage 4. Blood quickly flows back to the heart as your body comes to rest. This usually causes your blood pressure to rise before it returns to normal.
The Valsalva maneuver can be safe when performed correctly. However, there are some risks you should be aware of.
First of all, it can temporarily increase your heart rate and blood pressure. That means it may not be the best idea for people with heart conditions.
Also, this breathing technique can put strain on your muscles, so you should avoid it if you have an eye condition like retinal damage.
FYI: Even if you don’t have a heart or eye condition, it’s a good idea to ask a doctor or certified personal trainer if you should make it a part of your regular exercise routine.
Also, you should stop the Valsalva breathing technique as soon as possible if you have symptoms like these:
Pain
Fainting
Weakness
Shortness of breath
The Valsalva maneuver is a breathing technique that prepares your body to lift more and get in shape.
It’s simple: Take a nice deep breath (but not too deep) and exhale against your closed throat, not your closed mouth. Maintain this posture throughout the lift and exhale after you finish your rep.
The Valsalva maneuver is considered safe overall, but people with heart conditions may want to avoid it. It’s a good idea to make sure your doctor approves before making it your new exercise.
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