One of the questions we most often get when we go around teaching people to breathe is “How should I normally breathe?” Obviously, we aren’t max effort breathing and bracing like we do for a heavy squat all day everyday…. At least we shouldn’t be.
Check out these tips from Darkside Correspondent Lucy Hendricks from GYM Laird Strength and Conditioning.
Between Your Sets, Shut Your Mouth.
I am a huge fan of nasal breathing; I encourage it with all of my clients throughout their training. For the past four years I’ve been working under a former powerlifter who now trains The GYM Laird Powerlifting team. I understand that your breathing can’t always be effortless, rhythmical, and nasal. It’s almost impossible to silently breathe through your nose while you’re lifting heavy shit off the floor. However, that excuse only applies DURING the actual exercise. The minute you step away from the bar, or as soon as you’re done pushing 400lbs on the sled, that’s when you need to switch to nasal breathing.
You can control it. Don’t let it control you!
Taking control will help you recover between sets a lot quicker. I’ve tried this multiple times myself. I will sprint with a sled, and test my heart rate, through nasal breathing I can get back to where I need to be in no time. I’ve repeated the same routine and tried mouth breathing after, it took me almost double the time that it did when I focused on slowing down my breath.
The clients who are willing to work on their breathing between sets not only recover quicker, they also seem to be more mindful during their training. When you’re focusing on your breath, you don’t allow your mind to wander into your busy and stressful life!
Give it a try! You might notice you feel less tired than you usually do during your training session ☺
Questions from Facebook
Q:Tim Garrett How do I reconcile breathing, bracing, ribcage down etc with the ‘big chest’ cue for an overhead press?
A: You can’t make a “big chest” without keeping your ribs down. If you allow your ribs to flare up, then you are just arching your back, not making a big chest. If you keep your ribs down, then you force your ribs to expand, making it “bigger”.
Q: Ian Carey Are there recommended muscular recruitment prioritization when it comes to different tasks to increase the benefit of diaphramatic control to maximize muscular responsiveness potential across joints?
A: I like to focus on cueing the tongue for breathing drills.