Don't neglect the power of Breath work in Movement and Exercise

Your time spent inside the gym should be intentional. You (or your trainer) should understand the benefit to every prescribed exercise and why it is beneficial to you and your goals. 

Once you pass the idea that we exercise simply to look good, you realise that your time in the gym is an opportunity to work on much more than just your physical appearance. It’s also an opportunity to practice mindfulness, being present, connect mind - body connection and release stored emotion. 

The use of breath in exercise has a rich history rooted in ancient practices.

In yoga, breath work (or pranayama) is foundational, believed to cultivate life energy, focus, and physical resilience.

Ancient yogis practiced controlled breathing to enhance meditation, movement, and mind-body awareness, which are principles still present in yoga today.

In martial arts breath regulation is used to harness inner energy (or chi) to improve strength, concentration, and balance. This approach also emphasises a calm sense of focus to improve control.

Today the impact of breath on performance is widely recognised. Athletes and trainers began using breath-focused exercises to enhance endurance, manage heart rate, and reduce stress in high-intensity situations. 

Techniques like rhythmic breathing in running and diaphragmatic breathing in strength training are now widely practiced. 

At BIA Womens Strength the style of training has developed to include breath in many forms and for different uses. 

With every exercise explanation is instruction on which breathing technique to apply to the movement. The way you breathe during an exercise can transform the outcome entirely. 

Here are some of the ways we incorporate breath into exercise in the studio: 

1. Breathing to brace

The Valsalva method involves taking a deep breath and holding it while contracting the abdominal muscles during a lift, then exhaling after passing the most challenging part of the lift. This technique increases intra-abdominal pressure, providing better spinal stability and allowing you to lift heavier weights more safely. 

We use this method during heavy compound lifts like a barbell squat or deadlift and can use it during lighter exercises to strengthen the skill of bracing to prepare for heavier loads.

Situations to Avoid Using the Valsalva Method

While the Valsalva manoeuvre can be beneficial, it may not be suitable for everyone, especially those with cardiovascular issues or high blood pressure. Avoid using this technique for high-repetition sets or endurance exercises, where continuous breathing is necessary to maintain oxygen supply, and whilst pregnant.

2. Breathing for Mobility

During dynamic mobility training, breath work helps relax and lengthen muscles, improving range of motion by calming the nervous system and reducing muscular tension.

Studies support that a focus on breathing exercises showed significant improvements in spinal and chest mobility compared to other forms of training. Exercises otherwise used for other benefits, such as to strengthen, can be manipulated to prioritise the goal of becoming more mobile, creating more space and releasing tension in your body.

Exhale during lengthening portion: Slow, deep exhales signal the body to relax, releasing tightness in the muscles. This helps increase the range of motion safely without triggering a protective muscle contraction.

3. Breathing to improve stability

During static stability exercises, breathing helps maintain core engagement and control, preventing strain and improving endurance.

Steady Diaphragmatic Breathing: Breathing deeply into the diaphragm rather than holding the breath keeps core muscles engaged without increasing tension, allowing better control during exercises like planks, single leg stability holds or overhead movements. 

Being able to control the pressure places intentional load on stability muscles other than your main core muscles, like your glutes, that would otherwise struggle to stabilise against the same load on their own.

4. Parasympathetic Cool Down Breathing

A parasympathetic cool-down helps activate the body’s “rest and digest” mode after exercise, aiding recovery and relaxation.

1. Diaphragmatic Breathing: Sit or lie down comfortably. Place one hand on your abdomen and breathe deeply into the belly, feeling it rise with each inhale.

   
   

2. 4-7-8 Breathing Pattern: Inhale through the nose for 4 seconds, hold for 7 seconds, then exhale slowly through the mouth for 8 seconds. This extended exhale stimulates the parasympathetic nervous system, promoting calmness.

   
   

3. Slow and Controlled: Repeat for 5-10 cycles, allowing your heart rate to slow and muscles to release tension.

   
   

This cool-down technique soothes the nervous system, supporting recovery and helping you unwind post-workout. 

Adding breath into your training skillset will increase the benefits of everything you do. It doesn't need to be overcomplicated and there are instances when you should disengage entirely - but for the most part becoming intentional about how you are breathing to perform any movement can empower you to make your time spent in the gym so much more than just burning calories.