Breathing during exercise: technique for every movement

Why is breathing so important in strength training?

Breathing is not just an automatic reflex during training — it is a performance tool. Proper breathing stabilizes your trunk, regulates blood pressure, and optimizes oxygen delivery to your muscles. Conversely, poor breathing can cause dizziness, reduce your strength, and increase injury risk.

When you train in a private gym like Ma Salle in Paris, you can truly focus on your breathing technique without the noise distractions of a crowded gym. This concentration makes a measurable difference in the quality of each repetition.

The basic principle seems simple: exhale during effort (concentric phase) and inhale during the return (eccentric phase). But depending on the exercise, load, and goal, the nuances are numerous and worth understanding.

The Valsalva maneuver: when and how to use it

For heavy compound movements — squat, deadlift, heavy bench press — the Valsalva technique is the gold standard. It involves taking a deep breath, holding it while bracing the abdominals, executing the concentric phase, then exhaling once past the sticking point.

This technique increases intra-abdominal pressure, creating an "air cushion" that stabilizes the spine. Studies show it can increase strength by 10 to 15 percent on heavy movements. It is particularly useful in a private gym in Paris where you can work with heavy loads safely.

However, be cautious: the Valsalva temporarily raises blood pressure. It is not recommended for people with uncontrolled hypertension or cardiovascular issues. In these cases, favor continuous controlled breathing.

Breathing by exercise type

Each exercise category has specific breathing requirements:

• Squat: take a deep breath before descending, hold your breath during the descent and the start of the ascent, then exhale powerfully as you pass the sticking point (approximately mid-way up).
• Bench press: inhale while controlling the bar down to your chest, then exhale while pushing the bar up. For heavy loads, use the Valsalva.
• Deadlift: take your breath standing before bending, lock your trunk, pull, then exhale once standing with the bar.
• Isolation exercises (curls, extensions): continuous breathing — exhale during contraction, inhale during the return. No breath-holding needed.
• Cable exercises: exhale during the pull or push, inhale during the controlled return.

At Ma Salle, you have time to practice each breathing pattern without feeling rushed by other gym-goers waiting for their turn.

Practical exercises to improve your breathing

Before even touching a barbell, train your diaphragmatic breathing. Lie on your back, place one hand on your belly and one on your chest. Inhale through your nose, expanding your belly (the belly hand rises, the chest hand stays still). Exhale slowly through your mouth. Practice 5 minutes daily.

Then integrate this breathing into your warm-ups. Before each session in your private gym in Paris, do 10 deep diaphragmatic breaths standing, then 10 with abdominal bracing (Valsalva simulation without load). This activates your core and prepares your nervous system.

An advanced exercise involves counting your breaths during sets. On an 8-rep squat, each rep should correspond to a complete breathing cycle. If you are out of breath after 4 reps, your between-set breathing is likely insufficient. Take 3 to 5 deep breaths between sets to fully recover before the next one.

Mastering your breathing is a competitive advantage that few trainees consciously develop. By dedicating a few minutes of attention per session, you will quickly notice gains in strength and stability across all your movements.