The Valsalva Maneuver

[@CraigCastanet]

The belt restricts volume, which is inversely related to pressure. So you can generate higher intra-abdominal pressure, because you fix the volume of the abdomen. Without a belt, you might take a breath, descend with the weight, and your abdominal volume might increase, resulting is a reduction of intra-abdominal pressure. That would raise you risk of injury during the movement.

[@clemens379]

I don't think that's correct. The intra-abdominal pressure will always be higher with Valsalva than without. Of course the pressure will be even higher if you also wear a belt, but that does not mean that the pressure is lower when doing squat+valsalva (without belt) than squat with neither belt nor Valsalva! Or do you know of a research article / study where this was shown?

[@simondesantis1757]

FFS people, it is not "holding your breath" the same way that you did when you used to have contests with your friends at school over who can hold their breath the longest. You are taking a deep breath into you belly while bracing your abs, not breathing into your face and doing the lift with puffed cheeks. The latter can be dangerous; the former is required to lift heavy. The whole things lasts a 2-3 seconds, or as fast as your rep, then you release the breath. As you do it more and more, your body adapts as the weights increase.

[@namesake7139]

I'm 42. High school track coach, and athletic trainer.... I also pay basketball and still lift pretty heavy. 305 bench. Weight 185. This even applies to sprinting and explosive movements. Fill up the ball if you want it to move fast. There's already enough risk moving something heavy or fast anyway. A number of people greatly increase that risk when they release all of their air, and that brace.

[@rexbear9756]

I actually had someone refuse to do the Valsalva on the bases that Elvis died while straining on the toilet. I told her I thought it might of had more to do with the buckets of KFC he had eaten years prior.

[@orthotech9758]

That and the drugs he was using.

[@TiberiusStorm]

The dude has a greasy sandwich named after him! Bacon, banana and peanut butter all grilled in the frying pan with loads of butter.

[@kadijaish]

This is true. I have found out that first hand. Squated down, exhaled and I herniated a disc. I lost bracing

[@shinsegi8422]

Squated down, exhaled and I herniated a disc - HAPPENS to all the people who followed athlean x advice

[@akhil1753]

People don't understand that the Valsalva is the body's natural state when some work is done with a heavy load. You don't have to be a lifter. Just try pushing a heavy ass cupboard or something and you'll see that your body automatically tightens in the core area with whatever breath is already there. So training in this perspective will improve that natural function. This is a small part of a much larger topic of training movements rather than muscles, so as to improve basic functional movements and enhance and explore the peak of a person in a natural progression. #squatpushpulllungehingecarryrotatethrow

[@greenlight6485]

Outstanding performance Dr. THANKS

[@AkaiAkaiAkai404]

11:55 random squirrel outside

[@lambiman6956]

Nice

[@elite_lurker7589]

Nice

[@CurlySuzySue]

This video is 7 years old so I don't know if Rip or anyone on his team will see my comment but.... I have POTS and SVT so this is very interesting to me. The valsalva maneuver is something I am intimately acquainted with. I've always instinctually done it while lifting. And it stops my SVT episodes. So interesting!!!

[@FitnessWithPat]

Amazing explanation and breakdown of it all, thank you!

[@theiriscen]

This is a great presentation which makes perfect sense in my case. I used to be pretty strong but messed up my body ones i “learned” how to breathe during exercise.

[@Vfdking]

18:56 SS Membership Intensifies

[@BryonLape]

Can't say I've ever heard about a concern with blood pressure when doing a squat. The breathing in and out was told to me by trainers to help keep the core tight.

[@ddenis42]

Are the studies referred to available to the public? Specifically, I'm curious about the studies regarding CSF pressure counteracting brain blood pressure.

[@clemens379]

Yes: journals.lww.com/acsm-msse/Fulltext/2003/01000/Resistance_Exercise,_the_Valsalva_Maneuver,_and.11.aspx There is another one, but it's behind the paywall (*cough* sci-hub.si) journal.chestnet.org/article/S0012-3692(15)37577-2/fulltext

[@matingilardi]

Came across this paper that advises against it while lifting maximally, especially with repetitive reps: journals.lww.com/nsca-jscr/Fulltext/2009/01000/The_Valsalva_Maneuver_Revisited__The_Influence_of.21.aspx

[@cooldude70-13]

Is there an article or a shorter video that breaks this down I can send to someone?

[@mingchang9229]

I notice some people do "push out only" instead of "embrace" when they are using a belt, and usually it feels easier and effective, as I have tried for a few times. I think it is because you don't need to contract those muscles that "suck in(?)" I think that's why some said "belt will make you weak". Anyway I am using the "embrace" move since I want to train both type of abdominal muscles.

[@yew2oob954]

Valsalva is dysfunctional back pressure on the heart...not just "breathing" and abdominal stability...these two things are NOT the same thing.

[@AndrewIsNew]

Maneuver must be done over the middle of the foot.

[@StudyWithAhmet]

AĞIRSAĞLAM bizde burdayız !

[@Bozkurt-si9cz]

Ahmet Bayraktar Turklerin boyle seyleri gormesi, ve onceden izledigi genel fitness videolarindan gecmesi iyi bir sey. Turkiyedeki hocalar bunlardan haberi yok ve kotu split programlar oneriyorlar. Turkcem fazla iyi degil ama turkiyeye ziyarete gittigimde spor hocalari guc ve kondisyon hakkinda hicbirsey bilmedigini gordum.

[@FitnessTrainer6]

Amazing lecture. Thanks Dr. Watching from Pakistan 🇵🇰.

[@brettpacker2779]

@Tommy Harris he has got amazing eyesight

[@elite_lurker7589]

I don’t see why people have a problem with this? When you lift something heavy in your day to day life people instinctively hold their breath and brace....

[@PassportG]

Yep. I stopped listening to my local doctor. Especially when he told me to breathe in and out when I got 405 on my back.

[@thearchives446]

Valsalva hurts my inguinal groin region while squating, other breathing techniques dont..

[@ResistanceQuest]

Sounds like the beginnings of a hernia. I would get it checked out. In the meantime, don't do anything that hurts you. It just means you won't be able to progress past a certain point without endangering spine health. Good luck

[@JD-di6md]

Gym bros would translate this to "oowwww my pussy huuurts"

[@MrCGangsta]

I passed out after deadifts 2 times already was out for like 2sec is there a danger of permanant damage ?

[@codaassasin]

Holy shit please do not lift anymore until you learn how to properly breathe.

[@codaassasin]

Keep the pressure in your belly, not in your face. There is a huge list of bad things that can happen

[@MrCGangsta]

lol

[@riflemanm16a2]

That sounds like hypotension. I had an issue with light-headedness and almost passing out after squats after losing some body weight while on blood pressure medication. My BP had gone down naturally from weight loss, so the meds were unnecessary and actually causing me to be hypotensive. I stopped the meds (after seeing my doctor), and it fixed the problem.

[@SiegePerilousEsauMaltomite]

Riflemanm16a2 The valsalva causes fluctuations in BP, dropping it a good deal in one phase

[@dattatreyatelharkar5895]

Madam,I listened your lecture patiently. Please be simple and clear. Tell me now,if I am doing a push-up,how I should breathe.

[@tibis1964]

If you lift heavy, hold your breath. When push ups is ,,heavy'' for you, you should do that. For most of just moderate trained people is push ups just ,,cardio'' I use it for worm up.

[@thejdshipley]

You should hold your breath indefinitely

[@victoriaj221]

This can cause problems over time. Its more important for those with cardiovascular disease to not use this. You BP actually drops before it increases. Prolonged Valsalve maneuver during static or isometric exercise can reduce venous and arterial return, lowering BP below resting levels. Causing dizziness and spots before your eyes. Just thought I could stress this point as Im learning.

[@noahfagerlund8743]

I think she is advocating for its use during short reps with release in between. Like in a squat, you would hold the valsalva for a maximum of a couple seconds and release and reset between every rep. I don't think she is talking about static or isometric holds that go for any extended period of time.

[@SiegePerilousEsauMaltomite]

I believe the bp, at least systolic aortic pressure, rises briefly when force it applied, then drops, then rises sometime almost to or above normal, then drops slightly as pressure is release. Of course this seems a little risky for folks with severe heart issues or on bp meds, as it would seem to me to be a good way to experience sudden dangerous hypotension

[@namesake7139]

This is not something you walk around doing

[@Lydianon]

And that is exactly why people are told to consult THEIR Dr before changing regimen or starting something new. (Sometimes it's in small print)

[@harshalkshatriya]

The video was very informative. I had a one question. Should a person with Mitral valve prolapse be doing Valsava Maneuver?

[@jakebrooks2969]

Id say no - the Valsalva manoeuvre raises blood pressure raises blood pressure no matter what mental gymnastic Rip and Dr Bradford flip through in this video. We know, by the data, that holding the breath in order to create more tension raises blood pressure and can stiffen the arteries, so, therefore, this would likely weaken the mitral valve of your heart even more so. Just as an aside, make sure you notice when your heartbeat feels spastic and irregular, because that's likely not a good time to be lifting.

[@jakebrooks2969]

@Tommy Harris Hi Tommy, a few seconds over a lifetime of training is very substantial and highly dangerous for those with heart conditions such as mitral prolapse.

[@deadbones23]

How about if the client has a heart disease?

[@bartosx]

Valsalve might be good for most people but its not really good for (highly) myopic people. Holding your breath like this increases internal ocular pressure. It can potentially causes retinal detachment.

[@airforcerob]

I'm trying to find out the occurrence of hemorrhage in the eye and I wish she had addressed this

[@shire_reeve]

I guess we have to draw a line between the way you hold your breath; you ought to be holding your breath inside your core area, or, you may hold your breath inside your skull, which causes more ocular pressure and may cause retinal detachment. This, in no way, is a professional opinion and I just shared my own opinion. I have been able to find some professional articles that show that Valsalva manoeuvre causes intraocular pressure; though I am not sure if this is to a dangerous extent.

[@clemens379]

I'd recommend asking your ophtalmologist to measure your intraocular pressure (does not hurt) if it's in the normal (or even better, in the low) range, then I don't think there's any harm in doing a short Valsalva each rep. If the intraocular pressure is already above normal at rest then I guess heavy lifting is not a great idea in general, with or without valsalva..? Maybe focus on volume work instead?

[@Djinn667]

How would you Valsalva a bent over barbell row.

[@Dragonfist900]

By taking a deep breath between each rep

[@boxerfencer]

Stef mentioned the contraction of the abs and also pressing against the belt, so which is it? If you're expanding your midsection against the belt your abs are not contracting. An illustration of the valsalva maneuver with and without a belt would have been desirable.

[@brodiebutland1211]

I think you're confusing two different uses of the word "contracting." Stef is referring to isometric contraction of the abdominals, not "contracting" in the sense of getting smaller. Isometric contraction causes an expansion of the "core" in the same way that an isometric contraction of the biceps causes an expansion of the upper arm. A belt worn snugly creates prioceptive feedback that allows for a harder isometric contraction than if one did not wear a belt.

[@brendangarofalo]

What the belt is actually doing is eliminating the need to contract the Transversus Abdominis (TVA) to create the pressure. If you need a belt it's because the weight you're lifting is too heavy for your TVA to maintain efficient contraction. Seeing as it's a much smaller muscle with it's own specific job than an entire group such as your quads, hams, or glutes it's easy to see why its strength would progress at a slower rate than any of these other groups. Meaning that your larger muscles would be able to handle larger weights faster than your TVA. With that in mind you have a few choices. Only increase the weight on the bar when your core has developed enough strength to support you through the lift, or use a belt to stabilize your spine while you go through heavier lifts. Both options have their own benefits and it's all up to the specific goals of the individual. But I don't believe she really told the whole story about the lifting belt. Nor did I to be honest, there's much more to talk about, but she missed a good opportunity to explain the actual differences between the contractions with and without the use of a belt.

[@robertkingswood1188]

I have to agree with Brendan. A lifting belt is a crutch it has a specific use during over-reaching training. However belts are overused in today's training methodology. Better to strengthen your core than use a crutch. If you can't lift it with out a belt ...then you can't lift it.

[@canererbay8842]

Everybody seems to dance around it but at the end of the day, the belt's function is that it provides external pressure. So your abs can lean onto it while contracting with the purpose of driving pressure inwards. Like pushing somebody away from you while your back is against a wall vs. pushing somebody away from you while standing at the center of the room.

[@shawnsansom6450]

I'd have to disagree with Robert and Brendan Despite not doing unbelted heavy squats for about a year, and recently adding unbelted squats back in as a supplemental lift (the past 35 weeks), the unbelted squat is/was a consistent, yet modest amount less than my belted squat. So belts help because they give you something to brace against -- and they can also make you "feel" stronger, and more stable. This is the mental aspect to it, but this would vary person to person. Belts typically aid in recruitment of more musculature, contributing to stability, AND in practice they do allow for more weight to be moved safely, and correctly, which obviously makes you stronger, faster. But the point is: it's not as if my unbelted squat didn't go up anyway. And now that I'm doing unbelted squats regularly, it's not as if my unbelted is suddenly going up faster, i.e. catching up to the belted squat. So there was nothing missed by moving through my novice phase with a belt on all of my working sets.

[@NotoriousNUGS]

The first thing I worry about is a hernia considering I've already had a inguinal hernia repaired, a stroke never crossed my mind, a heart attack has though. Recently while deadlifting or squatting I blew vessels in the white of my eye and it was blood shot, is there any risk to your eyes lifting heavy and blowing vessels?

[@breadman5048]

dude what??? how much weight were you pushing??

[@NotoriousNUGS]

@@breadman5048 It wasn't too much, probably around 315lb squat and like 350 400lb dead

[@herethere5637]

Yeah I think this can def happen. Anecdotally it has happened to me where I was curling close to failure and the eyelid of my left eye now twitches occassionally. I think its healing though. I noticed my neck definitely getting used more when doing smth like overhead tricep extensions

[@chrishayes5755]

pretty sure huge blood pressure spikes in your head while lifting can cause many ACUTE inflammatory symptoms. headaches, twitches, ear ringing, blurry vision etc. these should go away. if they get worse you need to fall back and figure things out.

[@6789uiop]

Why does my neck get sore on the left and even headaches at times? Even delts gets me. It started after 3 yrs lifting for hypertrophy.

[@jethrojangles9541]

you do neck stretches? foam roller/lacrosse ball your upper back, shoulders, neck?

[@6789uiop]

Neck stretch; I got a cervical traction collar. Seems to help now

[@mushinaesthetics1051]

Its your breathing my friend

[@chrysanthemumliliac9613]

Where does she actually teaches to perform the Valsalva?

[@lukasadamson6091]

Rip tells you at the very beginning to hold your breath and not exhale while lifting. But given your attention span you shouldnt touch any weights.

[@lukasadamson6091]

Also... You do not perform the Valsalva. Your body automatically does.

[@chrysanthemumliliac9613]

@@lukasadamson6091 If your body already does than what's the need to learn it? Why watch this video, right?

[@chrysanthemumliliac9613]

Because Mr. Luca it's not as simple as holding your breath during the lifts, since, you want to simplify everything try something simple maybe running or even walking eh? Lifting is not for you.

[@lukasadamson6091]

@@chrysanthemumliliac9613 because if you would watch the video, youd learn that many professionals" tell you to override that automatic function. As i said: please do not lift anything besides your spoon.

[@darthghitza8037]

This lecture does not address inguinal hernias at all. I would think that was the biggest risk with using the Valsalva.

[@startingstrength]

It's not, though.

[@oliverallen5324]

You don’t get inguinal hernias from properly executed bracing.

[@pdavis647]

so,at what stage of training do you use a belt?It has been said that training without a belt strengthen your ab muscles,is this true?

[@WCloc]

If you want to be safe, anything over 80% should probably involve a belt. Training without a belt will strengthen the core, but with an increased risk of injury.

[@oakorrock]

Using a belt actually allows you to contract your abs harder by giving you something to push against. Harder contraction = better exercise for the abs and overall. The harder contraction enabled by the belt is the reason why you can handle heavier loads.

[@jetjames420]

12:08 am I tripping or did that Donald duck moment really just happen

[@conchubhar9492]

This comment section infuriates me.

[@mattscartozzi9989]

I concur these niggas gay

[@GardensoftheAncientsHerbal]

a chunk flew out my estuchian tube. And then all the fluid that had been backed up for a few months poured out.... oh man I felt better Immediately

[@Luke-ih1oc]

what the fuck

[@EduardoMengesMattje]

guys, you just have to make the same thing that you do when you poop, it's that simple

[@matingilardi]

FYI: She received a Ph.d in Pharmacology from Duke University, which is a completely different field from Kinesiology or Exercise Physiology; The latter of which would actually be appropriate in this context. I, also, agree that she often repeats herself with generalities, not explaining the subject matter clearly and completely does so in a mind-numbing way. While life is inherently risky, finite and can end at any time for any number of reasons, it's important to understand what those risks are and how they manifest under various circumstances. This is not the right person to educate those who truly want to understand. I don't know how much of this mis-approach is a result of her own doing or the Starting Strength ideology.

[@matingilardi]

@Consoom media and lie Are you okay? Why are you yelling?

[@soonahero]

The deaths from powerlifting are so low they’re not really measurable. Mark rippetoe explained the technique in the early Part of the video

[@jacobmarburger9758]

Starting Strength seems to me sometimes like the InfoWarz of fitness

[@jacobmarburger9758]

Lord Caoliki I don't recall exactly what comment made me think this, but i was referring to how much of what Rip tells you he lets you know is contrary to what you will hear most of the time. There's many fitness conspiracies and you're taking the road less traveled by with SS. If you're saying its asinine because SS is more honest and correct overall than IW i'd have to agree

[@MLL65]

من طرف أحمد فتنس☻☻

[@-arabnationalist-2076]

?

[@hankhilldoeshisthing]

I'm worried about getting a hernia more than a stroke.

[@oliverallen5324]

Chris Gallegos do the program. You’ll get hernias from jumping too fast with bad form.

[@aldeebsaad]

Did you get a hernia?

[@hankhilldoeshisthing]

@@aldeebsaad No, but that's what I'd be worried about tho. I don't give it any thought anymore haha

[@yrosenstein]

Though i'm pro valsava, this "doctor" doesn't understand the basics of pressure gradients in pipes and capillaries.

[@thejdshipley]

I notice you provide no information to support your claim, making it a pointless one. What understanding is she missing?

[@mikekosloc4712]

I damaged my right's eye vision using the valsalva maneuver. I do not recommend it for casual lifters

[@aldeebsaad]

The whole new lifting hype sounds dangerous

[@mikekosloc4712]

@Tommy Harris not good. After two avastin shots my vision hasn't improved

[@mikekosloc4712]

@Tommy Harris everyone is built differently. + professional powerlifters have the knowledge and coaches

[@mikekosloc4712]

@Tommy Harris i don't have intraocular pressure, the RS suspected i got the bleeding from a sudden blood pressure spike

[@mikekosloc4712]

@Tommy Harris thank you. I won't be able to get back in the gym soon. I am prohibited from lifting above 20kg by my RS. I'm kinda fct up to be honest

[@moldoveanu8]

Umm, I study medicine. I am not so sure about the science behind this video. Valsalva meneuver can actually cause a vasovagal nerve response meaning you pass out from a sudden drop in heart rate and blood pressure. That is called vasovagal syncope. I see this in hospital setting with constipated people pushing too hard to poop. Creating abdominal pressure can cause you to pass out as result of the vagus nerve responding to that pressure. I can only recommend people just breathe normally during lifts and not try to hold breaths. Just don't over do the weight. If you are struggling just drop weight and go for more reps, less risky.

[@startingstrength]

startingstrength.com/article/the_valsalva_and_stroke

[@CoachAlvar]

Aren't you forgetting to make a distinction between; Patients and regular weightlifters? Pooping as hard and long as you can and one or two reps with a bar?

[@moldoveanu8]

Yes i can see how timing could make a difference. Everything in moderation i suppose

[@freshrockpapa-e7799]

I want to lift heavy weights tho

[@oscar7478]

Im actually here because i passed our after deadlifting, it wasnt even that heavy. Ill go lighter from now on lol

[@craigcrawford6749]

she speaks in too many generalities and she's also damn boring. She is a perfect example of a speaker making her speech fit her hypothesis. She is a Ph.D, and I suppose a researcher, lets see some stats, numbers

[@PassportG]

Craig Crawford You sound like an idiot.

[@airforcerob]

It's a little disappointing that for all the visual aids she could be using from the Internet or videos she only drew one arrow and circled it . The blue book explained a better and I wish she had extrapolated more and gone into more detail about the pressure differential .

[@matingilardi]

FYI: She received a Ph.d in Pharmacology from Duke University, which is a completely different field from Kinesiology or Exercise Physiology; The latter of which would actually be appropriate in this context. I, also, agree that she often repeats herself with generalities, not explaining the subject matter clearly and completely and does so in a mind-numbing way. While life is inherently risky, finite and can end at any time for any number of reasons, it's important to understand what those risks are and how they manifest under various circumstances. This is not the right person to educate those who truly want to understand. I don't know how much of this mis-approach is a result of her own doing or the Staring Strength ideology.

[@mlgpm_101]

I've been smoking for 200 hundred years and never got an aneurysm

[@Gamer16232]

200 hundred? You should probably still take it easy on the smoking bro lol 😂

[@klevdavful]

I've smoked 5000years and my lungs still look new.

[@kaidoloveboat1591]

Come back when you've smoked for 10,000 years, then we might talk.

[@yutanshusharma2932]

24:02 The woman says the headaches get better with training and the causes are unknown. The things people do to sell a book. Valsalva is a flawed concept. Theres no overdoing in taking a deep breath, holding it. Lol

[@mushinaesthetics1051]

Pure pseudoscience. Good luck with the blackouts and dizziness

[@darthghitza8037]

I agree.

[@suntzu7727]

Shut up you buffoon. If you've ever lifted heavy you'd know that this is how it's done.

[@Expropriator91]

Thanks random internet commentator! But i think i'll take the Dr's word over yours :-)

[@theiriscen]

Pseudoscience ? Your body automatically braces when you lift heavy. How is it pseudo ? The problem comes from people who try to disrupt this normal action by breathing in an out during reps.

[@aldeebsaad]

What about the whole program?