One of the most important techniques in the gym is usually forgotten about– and it might be causing your progress to come to a halt. It will improve your muscle function during your workouts, prevent muscle strains, and release pressure in your torso, but it’s not something we think about while heading for a set. Let’s talk about diaphragmatic breathing.

 

THE BASICS

Your muscles are fueled by oxygen, requiring it for just about anything you do. When you work out, your muscles need more oxygen than what they typically do. Focusing on effective breathing can make sure that you get a sufficient amount of oxygen to your muscles. This will also keep you calm and alert throughout your movements. Diaphragmatic breathing, also known as belly breathing, uses your lungs to their full capacity to use less energy as you breathe.

 

BREATHING WHILE LIFTING

When lifting, you should breathe in through your nose and out through your mouth. We commonly make the mistake of holding our breath while we lift heavy weights, which increases the risk of high blood pressure, lingering along the lines of experiencing fatigue/fainting and heart attacks. It’s most effective to breathe in while starting the lift, and to exhale during the contraction. This way, you engage your core muscles as your diaphragm contracts. Keeping your core tighter will allow you more power to lift the weight, as well as stabilization in your blood pressure.

 

HOW TO STAY AWARE

Breathing is a natural occurrence, so we often aren’t conscious of it, especially if we are under a heavy barbell or pushing ourselves to complete a set. We know that staying aware of your breathing patterns isn’t always easy, so here is an important reminder that can help you in the gym: always engage your core.

Engaging your core will subconsciously prompt you to take deep belly breaths, effectively causing you to practice diaphragmatic breathing techniques. Wearing your Cardillo Weight Belt will ensure that you don’t forget to brace your core, as it forces your back to stabilize in a natural form.