The Hidden Risks of Breath Holding and Grunting During Weightlifting
Weightlifting is a powerful tool for building strength, improving bone density, and boosting overall health. But like any physical activity, technique matters—and that includes how you breathe. While it’s common to see lifters holding their breath or letting out a primal grunt during a heavy rep, these habits may carry hidden risks, especially when done excessively or without proper guidance.
### The Valsalva Maneuver: A Double-Edged Sword
Many lifters unconsciously use the **Valsalva maneuver**, a technique where you hold your breath and brace your core to stabilize the spine during heavy lifts. This can be effective for short, maximal efforts like squats or deadlifts, and is often used by powerlifters to generate intra-abdominal pressure and protect the lower back. However, this technique isn’t without consequences. Holding your breath during exertion can cause a rapid spike in blood pressure*, which may lead to dizziness, fainting, or even more serious cardiovascular events in individuals with underlying conditions. The American Heart Association advises against breath holding during lifting for beginners and those with heart disease.
### Grunting: More Than Just Noise
Grunting during lifting is often a byproduct of the Valsalva maneuver. It’s the audible release of pressure after holding one’s breath. While some studies suggest that grunting may help generate short bursts of power, especially in sports like tennis or martial arts, its benefits in weightlifting are less clear.
In fact, excessive grunting may signal **poor breathing technique**. It can also contribute to increased intra-abdominal pressure, which, when combined with heavy lifting, raises the risk of **hernias, blood vessel strain, and even blackouts**. For most recreational lifters, controlled breathing—exhaling during the exertion phase and inhaling during the recovery—is safer and more sustainable.
### Safer Breathing Strategies
To reduce risk and improve performance, fitness experts recommend:
**Exhaling during the hardest part** of the lift (e.g., pushing the barbell up).
**Inhaling during the easier phase** (e.g., lowering the weight).
Avoiding prolonged breath holding unless under professional supervision.
If you find yourself grunting or holding your breath frequently, it might be time to reassess your lifting technique or consult a certified trainer.
### Final Thoughts
Breath control is often overlooked in strength training, but it plays a crucial role in both performance and safety. While the occasional grunt or breath hold isn’t inherently dangerous, making it a habit—especially without understanding the mechanics—can put unnecessary strain on your body. So next time you hit the gym, remember: lift smart, and don’t forget to breathe.
https://lifehacker.com/is-it-actually-bad-to-hold-your-breath-when-you-lift-1847865723
https://lifehacker.com/is-it-actually-bad-to-hold-your-breath-when-you-lift-1847865723
https://www.onepeloton.com/blog/does-grunting-help-you-lift-more
