Whether you are squatting, pressing, or deadlifting, the way you breathe can make the difference between a stable, strong rep and one that feels shaky or even risky.
Learning how to brace properly through your breathing is one of the most overlooked yet essential skills in weight training.
Let’s explore why it matters, how to do it right, and how this small shift can improve your lifting performance and longevity in the gym.
Why Breathing Matters in Strength Training
Every lift you perform requires a balance between stability and power. Your body generates strength from the ground up, transferring force through your core to the bar or weights in your hands. Breathing directly influences this process because your lungs, diaphragm, and abdominal muscles together create internal pressure that stabilizes your spine. This internal pressure acts like an invisible belt that keeps your torso rigid, allowing your arms and legs to work efficiently.
Without proper breathing, your spine and core are more likely to collapse or twist under heavy loads. This doesn’t just reduce your strength output—it can also increase your risk of strain or imbalance. On the other hand, mastering your breath helps you create a solid foundation for every rep, no matter the weight.
The Concept of Bracing
Bracing means creating tension through your core by using your breath and muscles together. Think of your core as a cylinder made up of your diaphragm on top, your pelvic floor on the bottom, and your abdominal and back muscles forming the sides. When you breathe and brace correctly, you increase pressure inside that cylinder, keeping it strong and stable.
Most beginners think bracing means simply tightening their abs, like preparing for a punch. While that’s part of it, effective bracing involves expanding your torso in all directions—front, sides, and back. This even pressure keeps your spine in a neutral position and prevents it from collapsing during lifts.
How to Breathe and Brace Properly
Before you start a lift, take a deep breath through your nose and let it fill your belly, sides, and lower back—not just your chest. You should feel your midsection expand outward in every direction. This is called diaphragmatic breathing, and it helps engage your diaphragm fully.
Next, hold that breath and gently tighten your core muscles as if you’re trying to make your torso solid without actually sucking in your stomach. Keep that pressure as you begin your lift. This is the brace that supports your spine.
During the most challenging part of the movement—like pushing out of the bottom of a squat or locking out a deadlift—maintain that tension. Once the lift is complete or the weight is under control, exhale slowly and reset before your next rep.
If you’re performing multiple repetitions, take a new breath and re-brace before each one. Over time, this becomes second nature, much like resetting your stance or grip.
When to Breathe During Different Lifts
For compound lifts like squats, deadlifts, and overhead presses, holding your breath through the main effort of the lift creates maximum stability. This technique is often called the Valsalva maneuver, which involves holding your breath momentarily to increase intra-abdominal pressure. It’s safe for most healthy individuals when done correctly and briefly, but if you have any heart or blood pressure concerns, it’s best to talk with a health professional before using it regularly.
For lighter lifts or endurance-based training, you don’t need to hold your breath as long. Instead, use controlled breathing—inhale during the lowering phase and exhale during the lifting phase. This keeps oxygen flowing and helps you maintain rhythm without excessive tension.
Common Mistakes to Avoid
One of the biggest mistakes is chest breathing—lifting your shoulders while taking shallow breaths. This doesn’t create enough core pressure and can throw off your posture. Focus on expanding your abdomen instead.
Another mistake is exhaling too early. If you release your breath in the middle of a heavy rep, you lose the pressure that stabilizes your core, making the movement less controlled. Try to hold your breath through the hardest part and only release once the lift is secure.
Avoid over-bracing as well. You don’t need to tighten your abs to the point of discomfort. The goal is to be solid yet balanced, not rigid or strained. A good brace should allow movement while still feeling firm.
