The Valsalva Manouevre is a 'moderately forceful attempted exhalation against a closed airway', which will look like you are holding your breath. Contrary to what most health instructors suggest, this breathing technique is ideal for lifting weights, and here is why...
Holding Your Breath Improves Safety.
When performing any exercise which loads your spine (Deadlifts, Cleans, Overhead Pressing, Squats etc.), your vertebral column needs to be in its neutral position. Muscles usually help stabilise a joint, but the trunk is a little bit different. There are muscles in your back which you can feel attach to your vertebral column, but in front of it are organs. Your spine is only being supported from one side. By taking a big breath of air into your belly, then trying to exhale (with your mouth closed), pressure inside your abdominal (and thoracic) cavity will increase. This increase in pressure stabilises the spine anteriorly, and improves structural support.
Holding Your Breath Improves Strength.
Although the exact mechanisms are unknown, an increase in intra-lung pressure has been shown to improve force output (pneumomuscular reflex). If you compare the strength of a clenched fist without a breath-hold, or with a breath-hold, you will notice an increase in strength in the latter. You don't need any equipment, give it a try now (thanks, Pavel!).
For those of you who still aren't convinced, let's get out of the weight-room and jump in the ring. We use the Valsalva Maneuvre during the phase of the lift where exertion is the highest (concentric phase). In martial arts, this occurs during the point of impact. The sound effects you hear from a Thai Boxer aren't to annoy their opponents; it is because the mini breath-hold at the point of impact helps stabilise your trunk and improves your force output. Just look at Buakaw:
Things to Consider
- Breath Hold shouldn't exceed four seconds
- Avoid if you have high blood pressure or have a history of abdominal hernias
A quick FYI: There may be a spike in your blood pressure, but it will only be for the duration of the lift (acute). Recent studies have shown that decreased blood pressure is a chronic adaptation to weightlifting, contrary to what your doctor may be telling you.
