Depends on what you mean by too much pressure. It's been my experience that the heart adapts to heavy squats just like the hips do.Originally Posted by Calgacus
Member
Does holding your breath during a heavy lift put too much pressure on the heart?
Hi,
Does holding your breath during a heavy lift put too much pressure on the heart? Of course I know you recommend doing so to maintain form and I don't doubt that you're right in that regard but is doing so good/bad/indifferent to your heart? Of course if you thought it was bad you wouldn't be recommending it but this might be a point worth discussing.
The only source on your site mentioning this point I've found so far is Bill Starr's quote: "When an athlete holds his breath for an extended period of time while performing a maximum exertion, he hinders the return of venous blood from the brain to his heart. This can result in the athlete blacking out which can be quite dangerous."
I am in the habit of exhaling on almost every lift though recently I've been trying to hold during my squats and deads just to try it and so far no problems, but I find when I hold during my bench press I get explosive exertion headaches.
TMPHBITEU
Depends on what you mean by too much pressure. It's been my experience that the heart adapts to heavy squats just like the hips do.
Member
I agree with what was written in SS - whenever we want to exert enormous force, we all have a natural instinct of filling in air, tightening the belly and holding the breath.
I think that answers the question in a way.
If you can breathe during the performance of a rep, it may be too light for you ...
Member
Holding your breath, per se, is different than a valsalva maneuver in which you're actually bearing down. Under normal circumstances, the act of exhaling is passive -- you just relax your diaphragm and intercostal muscles, and air passively leaves your chest.
To make your thorax rigid for heavy force transmission requires a valsalva maneuver, in which you're increasing your intrathoracic pressure much more than happens when you just hold your breath -- and this can impair the return of blood to the heart. (I could get into the plumbing of why this happens, but take my word for it).
But the thing is people don't usually pass out from this, especially when it's transient. You compensate with a faster and more forceful heartbeat, and for the less than a minute of a typical heavy set, you're probably fine. I'd just make sure you're staying hydrated so that you're not combining multiple risk factors for a blackout.
TMPHBITEU
Do not misunderstand: we are advocating an active, aggressive Valsalva maneuver under heavy loads. The heavier the weight, the bigger the breath and the harder you bear down. Absolutely necessary, every single time, from when your work sets are 135 until your work sets are 635.
Member
What I didn't appreciate before reading SS was the integral role of a valsalva in force transmission for weightlifting. I was able to go from 185 to 205 on my bench press sets instantaneously just by adding a heavy valsalva; and squats which always scared me shitless of losing my balance under the bar became much easier with a valsalva.
What I haven't decided for myself is how many times to breathe in a set. In a set of 5 reps I find myself breathing at least once between reps. If at lockout skeletal structures are bearing a higher load relative to muscle tension, peons like me lifting in the 200s can probably relinquish the valsalva for a breath or two.
TMPHBITEU
Take a new breath before every rep. An experienced lifter might be able to do multiple reps on the bench with one breath, but other than that, a new breath is taken in front of every rep to set the Valsalva.
vegetableboy
Well no, not really. To pick something up would you normally force your spine to stay in extension? How much of a low bar squat is instinctive?
I'm not saying I disagree, just that your point is a bad one
Member
Paul1: please excuse me for using the wrong words - I mean the Valsalva maneuver only. That is instinctive. Not the "holding the breath" part.
Kregna: Never pushed a car/truck or lifted a gunny sack on your back (or even carried it by bear-hugging)? The first push/lift always has that instinctive "hyuk" sort of sound coming from mouth - that is because of valsalva. And it happens instinctively.
Member
He is not saying Valsalva is not natural. He is just saying other unwise actuals (lifting with a rounded back) also come naturally. So natural instincts do not necessarily translate into correct actions.
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