Breathing and Bracing...You're Doing it Wrong

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[@jjohnp3685]

This information could save your life when lifting heavy. We owe him for this alone. Brian is the man!

[@josephprivate1802]

Yes he is the men

[@antonmadto]

I just try this technique. and break my PR in squat for 10-15%. thanks

[@BrianAlsruheOfficial]

That is awesome man, great job!

[@organix85]

Pretty awesome analogy... I actually had been doing this wrong for years until someone told me to think of how I'd brace myself to take a punch to the gut. Somehow that clicked, but this visual really really enforces the idea.

[@BrianAlsruheOfficial]

That is awesome man, i am really glad you found it helpful!

[@hamsteroncoffee]

THANK YOU !!! THANK YOU !! THANK YOUUUU!!! This video is amazing! And the "think about your core like a can" idea is very visual and so good to queue yourself into not forgetting what needs to be done while breathin` & bracing!

[@mmmsome]

Dude you are slowly becoming my hero and saviour

[@BrianAlsruheOfficial]

Hahah thanks man, i appreciate that!

[@josephprivate1802]

This guy is the men . My trainer showed me this the same way . But my phsio told me to bring belly to spine .I think I will believe a sports physiologist any day over a phsio .

[@jonathandoe8398]

Was this physio maybe Jeff Cavaliere? Cause no other physio myself included will ever tell you to bring belly to spine...

[@josephprivate1802]

Are you American or Australian

[@TheDadoweth]

Thanks for the advice that it feels like my head is going to explode. I got the idea right of how to brace and breathe, but the pressure in my head made me think I was doing it wrong. Let's see if this will help my lifts go up as much as yours did.

[@ironmindae6457]

New sub here. Going to give it a shot this morning.

[@BrianAlsruheOfficial]

That is awesome man, hopefully it helps!

[@julianwalcott8177]

This is a great video. I wish I knew this as a teenager. Are you supposed to brace like this when walking, sprinting, playing tennis, etc...

[@BrianAlsruheOfficial]

Hmmm probably when it is time for the peak point of performance. But each sport is different. And I wouldn't hold your breath when sprinting or running. But before you swing and make contact, I probably would. But I don't play tennis, so i couldn't really say

[@mcmuffin7612]

wow....I've been lifting wrong for so many years

[@stelliumeleven2889]

I didn't forget the like button. :)

[@BrianAlsruheOfficial]

Haha Thanks man!

[@BrianAlsruheOfficial]

This one thing has made a bigger difference in my lifting than anything else in 20 years

[@zachuttke]

Thank you for this awesome video!

[@BrianAlsruheOfficial]

+Zach Uttke Glad you found it helpful man!

[@Fuente_opusX]

Incredibly informative video. I'm going to implement this from now on!

[@BrianAlsruheOfficial]

That's great, I am glad you found it helpful!

[@stevena8719]

Well now I get it! Thanks friend, I knew to fill up but the can imagery makes a difference.

[@nonachyourbusiness1164]

Brian: "This can is like your core" *Can gets crushed below enormous weight* Brian: "Bad example"

[@richardkassel2621]

Consider that can weighs a 1/4 of a pound and it held 45lbs and got crushed with bad balance at 90lbs. 45lbs is 180 times the cans weight and 90lbs is 360 times the cans weight.

[@Drew2two]

@@richardkassel2621 That can weighs ~16g. There are 454 grams in a pound, 45lbs is 1,276 times the cans weight and 90lbs is 2,552 times the cans weight! Way more impressive.

[@mr.monitor.]

@@richardkassel2621 cans are not 1/4 lb -there are 28-32 cans per pound not 4☺️ those would be some big cans lol

[@jerrickcastillo5668]

never thought breathing was that important but after watching this vid and actually using the technique I can push hella more weight now lol...this guy needs more subscribers and views

[@BrianAlsruheOfficial]

Thanks man, I appreciate that and breathing/bracing has done more for my numbers than just about anything!

[@Umesh_singh23]

I have been searching about how to breathe during lifts....and this video is by far the best .... not a single second has propoganda fillers.....great job man

[@BrianAlsruheOfficial]

Thanks so much man, I really appreciate that!

[@ReallyInterestingName]

@@BrianAlsruheOfficial dont be a kunt you madafkka

[@shawz10]

Its kind of annoying how even when you push your stomach out you still look thin. My big fat belly sticks out like a pregnant chick when I suck in air.

[@BrianAlsruheOfficial]

Hahaha well, i try to stay pretty lean so that my weight cuts are easier on me

[@kickenwing30]

This works 100%. I drank a 2 liter of diet coke then did 10 sets of 5 minute jumping jacks in place. I squatted a PR but had to hire an interior designer and environmental worker to clean up my garage. "think of your body like a soda can." Thanks Alpha!

[@BrianAlsruheOfficial]

+kickenwing30 Hahahaha brillant!

[@brudesim5673]

kickenwing30 you forgot the mentos!!!

[@BlackCat-zg6wr]

“Thanks Alpha” lmao

[@BlazPecnikCreations]

you look like chris pratt and the rock had a baby

[@LohJiaHung]

and that baby got stronger than both of them

[@TiberiusStorm]

Most people say he looks like John Cena.

[@gotedits8747]

Yeah I was thinking Chris Pratt and John Cena

[@juststeve6892]

He even kinda sounds like Chris Pratt

[@mathrisnachhilfe]

tremendously helpful, no nonsense and simply put - you are a great teacher! (like Alan Thrall, through whose channel I got here)

[@BrianAlsruheOfficial]

That is awesome man, thanks for checking it out!

[@dsbiddle]

After readint the comments and watching the videos, I have concluded that a proper squatter should look like an unattractive pregnant purple turtle soda can. I will take this information to the mother ship.

[@brendanlampman2701]

You're right. I was doing it wrong. I have always braced but I'm always pulling my ribs upwards and filling my chest, I never really thought about how that could lessen my abdominal pressure. Great vid!

[@BrianAlsruheOfficial]

Thanks so much man and definitely try it out, it has helped me a lot!

[@TheAmygdaloidfan]

I'm 106 lbs. This video took me from a 70 lb squat on the Smith machine to 115 lbs in a free squat. Love it.

[@Шарф-о3у]

Blud is huge

[@mikael4126]

​​@@Шарф-о3у "Blud" is a girl. Stupid mofo

[@mikakoivisto6504]

​@@Шарф-о3уblud is skibidi

[@hellospaghetti5754]

​4 yrs later imagine the gains

[@sulezraz]

3:32 Bracing involves pushing out the abs after taking air in. 4:20 Example of Breathe and Brace 4:57 Breathing Drill w/ KB

[@mikefox2379]

What about intracranial pressure? I wonder how much pressure this exerts on blood vessels in the brain? Not just picking this apart, I was always told that exhaling while performing the strength movement protected the brain from having an aneurism. Just a thought.

[@armandcarstens]

when u realize choir exercises helps for lifting

[@tangoxrayniner5659]

So tomorrow when I squat I should be like "Ninja Turtles, Ninja Turtles, Ninja Turtles!!"

[@BrianAlsruheOfficial]

Hahahaha yep, that's pretty much my internet dialog...

[@jefferylord3068]

many many moons ago i remember being taught (wrongly) by my high school gym teacher. she said breathe in and out continuously no matter how heavy your lifting! i could never do what she said, now i know why!!!

[@gregthesplintercell]

Thanks. People always say "keep your core tight" but never actually explain what the fuck that actually means.

[@deeD601]

Watch at 4:58 if you wanna just get straight to the point,great video though!

[@yashsxna4322]

Someone mentioned your channel on Reddit and I can't be more thankful. The information is still the best even after 3 years of upload. Hope you're doing great in 2020 :)

[@lindac6147]

Wouldn’t the increased pressure give cause for a hernia to develop ?

[@jillburdge]

love love love love your explanation/demonstration...and the can analogy. love how you point out common mistakes too ( flexin the abs instead of pushing them out) love ur humor too (those pictures dont go away). love ur editing too. love all ur vids btw. Question for you Brian if u have time: ur pause squat in the intro to this...whats goin on there? r u breathing. I do pause front squats and just hold my breath for like 5 seconds. I feel lightheaded. Should i be breathing? sorry so long. Thank you for all you do. I just love ur channel.

[@BrianAlsruheOfficial]

Thanks so much or the kind words! If I am just doing a standard 1-2 Second Pause I will hold my breath for the entire rep. But if I am going for a 5-6 second pause I have to take shallow breaths while keeping my core completely engaged or it will fold me. i really hope that helps you out! just don't pass out, I have been here before and it's embarrassing!

[@DdDd-zo2ll]

Jilly Zumba soo we breathe in the belly pushes its self out then squeeze/flex abs out ? Don’t flex them abs in ? Am I correct?

[@toximan2008]

Quickly becoming my favorite fitness channel for a very good reason. Solid, tried and true advice... in short periods of time. No better way to do it. Thank you, Brian.

[@doolittle_]

"Think of it like Ninja Turtles." You're videos always strike such a great mix of being entertaining and informative. Love the channel!

[@JustinHSV17]

But should u Up your chest in movement?

[@rtnoobify]

+1 for ninja turtle reference

[@BrianAlsruheOfficial]

Hahaha thanks!

[@04silverGTO]

I watched this and your other video discussing it 2-3 times. Practiced it a few days before leg day. Squat numbers legitimately went up 50 pounds just like you said. Perfect explanation!

[@isaiahtech]

Your videos are great. I've been powerlifting for a couple years, and have picked up a few awesome tips from your channel. I've always watched the big strongman events, but you've piqued my interest in participating. I hope you get some more exposure on youtube - definitely deserving of more views.

[@BrianAlsruheOfficial]

Thanks so much for saying so man and definitely try the strongman stuff, you will love it!

[@joaobomfim4278]

Fun fact: diaphragm breathing is the basis of choir and classical singing. Back then I never thought those years of a capella singing would come in handy for lifting heavy stuff.

[@BrianAlsruheOfficial]

no lie, I learned it in singing lessons as well!

[@awesomo9262]

The soda can analogy was very fitting. I liked that

[@Sonder2030]

Thank you so much!! The shaking up of the can was the metaphor I needed!!

[@unclemoneymoneyuncle8702]

Thanks again for having made this video! I keep referring people to this video all the time when trying to teach them breathing/bracing!

[@BrianAlsruheOfficial]

I really appreciate that brother, it has been ripped off by lotta bigger channels but people still tell me that it’s been helpful this many years later.

[@jesusr4275]

I love your channel, and i dont say this very often (and I've probably seen every fitness channel). The information you give is amazing, I actually feel that it helps, don't get me wrong, a lot of others give great info, but you explain it in such an easy way to understand. For instance, this, they would all say brace, but never really explain what that meant, so yeah, I admit I used to crunch a bit. Thank you so much for this and all your other videos. Greetings from Mexico!

[@BrianAlsruheOfficial]

That is awesome man, thanks you! I really appreciate that!

[@allen2853]

Great video! I've been lifting for a while and this stuff helps a lot.

[@courrierdebois]

Subscribed. Rang the bell. Best instruction on the subject I've seen on the internet. EDIT: ... and added a 'thumbs up'.

[@pocketsuperman7108]

God bless You Sir, i just added two additional reps to my one rep max!

[@blackpurple9163]

Don't fart, ever

[@ArturD2]

Heh, no wonder i was getting so lightheaded very often... thanks for the specific details on how it’s done. Now to retrain with proper technique!

[@walterhwhite109]

I hate to admit it but I had it all wrong. Thanks man!

[@staatsnoobNr1]

The rock + chris pratt + john cena + elliot hulse's voice. Good.

[@shreyanchak]

Best illustration I have seen which excludes anus cues. Subbed.

[@nathanielrider2951]

Hey man. I'm a doctor, and I just wanted to thank you for making this video. It's helped me recover and prevent back injuries, and I share it with all my patients. This video has helped a lot of people. So thank you.

[@rockweapon7895]

How do you do a valsalva maneuver while doing a bent over row? If the bar is at the bottom, if I would let go of my air inside, Im lacking core stability.

[@thenew4559]

It's pretty simple. If you aren't wearing a belt, just imagine that you are wearing one and inflate your abs so that they push against the inside of the imaginary belt as much as possible. If you are actually wearing a belt, then actually push your stomach against the belt.

[@scottpacker258]

Hey Brian! Wish I came across this video years ago and avoided my many low back injuries. Do you have advice on getting air in while bracing during extended duration movements ie., max distance farmers walks? Love the content and keep it coming!

[@stevegovea1]

Front squats with that much weight and perfect form...yeah I'm definitely subscribing.

[@traviswarwick350]

(selfies) "Don't do that; those pictures don't go away." Bro, this advice could help so many if they'd listen carefully.

[@Ordinary-Hendrik]

Thanks ! Do you holding your breath after you I hale when you brace? Thanks!

[@tranquil87]

Can you enable closed captioning for this video? My girlfriend is deaf. It should be available by default but it isn't here.

[@flexfitsportsmaintenanceth4092]

Yeeeeeeees!!!!! Thank you!! This is what I tell my athletes CONSTANTLY!!! Great video!

[@manzoj5898]

Thanks for the video man I was having a hard time breathe correctly during my lifts

[@bhh1988]

I thought it was bad if your face turns purple, like you're breathing into the wrong spot. I thought this increases your risk of just passing out...

[@napischu]

So I should only lift when I'm really gassy?

[@thenukeduke6949]

Doing this when lifting for higher reps - 3x12-15 on squats, deadlifts causes light headedness and hearing loss for me for 30+ minutes is this normal, can anything be done about this, should avoid it?

[@justinwinters3545]

Getting over back injuries, this video change my life in the gym and at work. My spine and I thank you!

[@travisjh9796]

now I probably look ridiculous in between sets practicing my breathing but it helps!! also yoga! that'll help you work on your breathing! awesome video !!!!

[@doumkatekz]

Shaking up a soda can....lol does this explain farting during squats?

[@DrStevenHorwitz]

Fantastic video. Thank you! I wear a belt on max attempts and it has always been helpful for me to push OUT against the belt during the brace. Also, to prevent the head rush, learning to breath into your "Dan Tian" vs squeezing the breath up into the head has been a huge help.

[@b9904]

Ordered my first proper sandbag and will train with them because of your videos

[@sdbielz]

Isn't this dangerous and leads to strokes? Almost certainly not! I was told by an exercise physiologist today that the Valsalva maneuver (what this video basically promotes) is the worst thing to do while lifting weights because it spikes blood pressure and can cause strokes or aneurysms. I was shocked! I did a bit of research, and found that it does raise blood pressure by an incredible amount. But it also significantly increases intercranial pressure, which causes less of a differential across vascular surfaces. So using the valsalva maneuver is actually less likely to give you a stroke than exhaling during concentric contractions. They also say it can lead to fainting.... which is possible, but unlikely unless you don't breath every rep. Breath every single rep on squats and deadlifts. Also, use spotting arms or a power rack (duh).

[@MrJozga]

Thank you bro for making this clear been looking for this type of video

[@Ratatosk80]

Interesting. The way I do it is breathe out, brace my core and then breathe down into my stomach. Just feels the best to me. Hopefully it's not dangerous.

[@SIideAway]

I have a problem with gas while doing big compounds lol. Everytime im about to squat, i breathe in and start to brace i fucking fart. All. the. time. same on deadlifts. I cant flex my abs without flexing that ass muscle that you flex when you try to fart, anyone knows what i mean? Its hindering my progress lol

[@RonLaskowski]

Do you breathe and brace the same way for overhead, bench, row, pull-ups, etc? Do you ever use the old fashioned "exhale during the work, inhale on the negative" method? Thanks for the video!

[@BrianAlsruheOfficial]

Yea man, i use the same way of breathing for everything. I never exhale during the lift.

[@RonLaskowski]

You reply so fast! I really appreciate it! Thank you!

[@BrianAlsruheOfficial]

Sure thing!

[@BlargeMan]

Wait, so...am I bracing my abs like I'm about to take a punch by contracting them, or should I be trying to push them against my weight belt? If I try to contract my abs they naturally come inwards somewhat.

[@bsrkoacar8414]

Wanna take your valsalva maneuver to the next level? Chug a diet coke and a mento immediately before your lift. Extra pressure.

[@altugbey1]

Hey Brian! Have a question... Do you pull your belly button in after breathing into your stomach? I was only breath into my belly in a max way, but i think my main problem is pulling the button in..

[@sikkwarrior1494]

Best video for breathing and bracing. Hands down

[@sylviaforman5593]

Thank you for the guide, but I am not sure from the video when you should breathe out. Should you exhale after the entire movement is complete on a squat (once you are standing up again)?

[@tylergates4075]

Damn.. ive been inhaling while dropping instead of the way described. Will try this

[@hrishikeshkakoti108]

I still don't understand. Whether we breath in with belly or chest, air will always enter the lungs and doesn't enter belly area, obliques area or lower back area. We can even expand out our belly without any air. The puff which we see in our belly is I think made by our organs and tissues inside not air which creates a vacuum and pulls in the air better into the lungs. The coke can example seems a bit misleading. Please clarify.

[@JW-nc3zr]

Very helpful! Before you start a heavy lifting day make sure you do a pre-workout poop. You don't want to paint the grass when you do ATG!

[@TheOrdinaryDude123]

What if you're not really lifitng heavy things. I don't really know how to apply this to my chest press

[@dorukhansergin9831]

super helpful video! one question from a beginneer, I start breathing heavily after a few reps of heavy lift and it becomes very hard take that deep breath which results in worse form in the later reps. What'd be your suggestion with that?

[@QRS-j3k]

Get gard

[@3IN1SDG]

Hey Brian, what about when the exercise keeps you in a compromised position, like heavy bent-over barbell rows? You can't do a heavy set of 8 reps without breathing out a some point within the set which releases the pressure. Thanks!

[@saqibrahman4801]

This guy is full of knowledge and knows how to communicate it in the simplest manner.

[@jonathanphlek5252]

does anyone get "petachiae" or like these red spots on their neck and face after a heayv or strenuous squat session because I ALWAYS get it and it makes me feel kinda shit about my face lol

[@cruithneacht]

Me: *lives* Brian: Breathing... You're doing it wrong

[@marcspencer8472]

“Breath into stomach”, “body is like a can” ... no offence, but that is really a poor analogy. You breath into the chest, that is where the lung is, there is no other place to breath air into. You cannot breath air into the stomach, and there is no air in your stomach or anywhere in your lower torso when you brace for lifting. What you mean is bracing (contacting muscles) in the lower torso at the same time as you breath into chest and hold air in lung.

[@ИванДимитров-ю3б]

Hello man, i had a hernia with a bit of ripped muscle on the lower abs, is this method safe for a guy like me? Sorry for the dumb question i just heard that i have to exhale during a lift so that i dont have pressure in the core, therefore no risk for hernia. I dont know which method is the right one and i will be really grateful if you enlighten me haha cheers!

[@erich2429]

Awesome video.....this guy really knows his shit....

[@DezDav4]

6:52 Look up Stan Efferding's world records lol

[@anawile3152]

Thank you very much. I used to think brace ... meant suck in you stomach.

[@MovewithMarcia]

Bye bye monster can. Great tips! Thank you.

[@outofservice5438]

Can someone explain what exactly bracing here means? I get the inhale aspect, but not sure what bracing is

[@123dweaver]

Is this the recipe for a protruding belly? All those powerlifters have huge bellies.

[@barefootpowers]

Can this increase in intra-abdominal pressue lead to abdominal hernias though?

[@anirvinvaddiyar7671]

holy shit your voice sounds completely different here!

[@viswanathpillai9856]

so after taking a deep breath , do we push the belly button inwards and hold the abs or do we push the belly button outwards towards the stomach and then brace ?

[@thomaskunz3089]

´´we dont compromise no tegridy, we love our tegridy´´