The Valsalva Maneuver is a breathing method that involves holding air in your lungs by closing the glottis. It can be an effective tool in weight lifting routines.
Breath exercises can be a game changer. They can help yousleep, make yourelax, and benefit your overallmentalandphysicalhealth. But did you know breathing can also help you get swoll? Well, not exactly. But a breathing exercise known as Valsalva maneuver breathingmightenhance yourweight liftingregime.
Here’s a rundown of the pros and cons of Valsalva Maneuver for strength training. We also have a step-by-step guide on how to do it during your nextlift sesh.
What is Valsalva maneuver lifting?
TheValsalva maneuveris a breathing exercise you’ve probs already done without knowing what it was. In short, it’s when you breathe in and then holding air in your lungs by closing your glottis. BTW, the glottis is a part of the larynx that allows air to go in and out of your windpipe.
The maneuver is sometimes used by health care providers to help diagnose certain heart disorders such as postural orthostatic tachycardia syndrome (POTS). It may also help treat clogged ears by forcing air through your Eustachian tube andsinuses.
Outside of medical uses, the Valsalva maneuver can also come in handy during a workout routine. When you correctly perform this maneuver during a lift sesh, it may help you lift more by getting you a nicestable core and straight back.
Fun fact: The Valsalva maneuver is named after a 17th-century Italian anatomist namedAntonio Valsalva. Grazie, Antonio!
How to do Valsalva maneuver lifting
Ready to Valsalva maneuver with us? Here’s how to get it right:
PSA: The air is being held in at the glottis, not the throat or mouth. If you feel tension in your face orsinuses, you might be doing it wrong.
Benefits of Valsalva maneuver lifting
Pro tip: Practice your breathing before working out. This can help reduce your risk of injury.
Phases of Valsalva maneuver
The Valsalva maneuver is broken into four phases. Here’s a breakdown of each.
Risks of Valsalva maneuver lifting
The Valsalva maneuver can be safe when performed correctly. However, there are some risks to be aware of.
First off, it can temporarily increase your hard rate and blood pressure. This means it might not the best idea for people with heart conditions.
Additionally, this breathing technique can put some pressure on your peppers. So, you should skip it if you have an eye condition such as retina damage.
FYI: Even if you don’t have a heart or eye condition, it’s a good idea to ask a health care provider or a certified personal trainer if you should make it a part of your regular lifting routine.
Also, you should stop using the Valsalva breathing technique ASAP if you have symptoms like:
Valsalva maneuver lifting is a breathing technique used to get your bod ready to lift more and in good form.
It’s pretty simple, you breathe in nice and deep (but not too deep), and you breathe out against your closed glottis, not your closed mouth. Keep it like this during your whole lift; let it out after you’ve completed your rep.
The Valsalva maneuver is considered safe overall, but people with heart conditions may need to skip it. It’s a good idea to make sure your doctor is cool with it before you make it your new thing.
