You’re Breathing WRONG On Squats!

[@joe-wt7oe]

Once I was at the bottom and thought, “why is everything black and white?” And then I woke up on the floor. Make sure you breathe at the top.

[@noenergybunny]

lol I was gonna ask: I do the proper breathe in technique, but often hold it for a few reps at a time because I'm lazy to set it up again at the top. I guess I'll take the time to breathe out and in again every time at the top from now on lmao

[@coolbeansjr]

Too lazy to take another breath? Lol

[@noenergybunny]

@@coolbeansjr Listen I am very lazy. I love spending an hour plus at the gym on leg day, but I hate setting up my squats and RDL lmao. Must mean I still have work to do on that. It's like I have to pause several seconds at the top to make sure I brace again if I were to breathe out, then in, and sometimes I prefer to squeeze another rep in before I have to do that.

[@segundasenpai8472]

That reminds me of the time i was deadlifting and my sight went black for a second it was very scary

[@GucciManecubus]

​@@noenergybunny As someone who is a part of the " lost consciousness multiple times in public" club I assure you you can take a breath every rep. It's not that crazy lol. For lightweight I can do 2 squat reps per breath but it is best to reset for every rep just to have the technique down.

[@pigeneguerra]

I learned to exhale on the way up because I would pass out if I didn't.

[@chAIboiBoogie]

I exhale very very slowly, just barely enough to comfort myself 😅

[@spacetatters1302]

I pause with every rep regardless of weight and I'm an ass to grass guy, horray for mobility. The one thing I can confirm is that it gets waaay more difficult for me to re-brace myself if I take a breath at the bottom with anything over 245. Watching this channels videos on better breathing techniques and core stability exercises have helped tremendously with overall stability, but more importantly in my squat which is my best/favorite lift. Keep the content rolling dude! Love this channel

[@michaelg5945]

Definitely feel this, usually like to take a couple breaths at the bottom for light weights & then i brace properly when i get past like 195

[@tree490]

I go ass to grass and hold squat at bottom for 3-4 seconds. I dont wanna hold breath for that long (down + pause + up) so I just exhale slowly with lips pursed as I go down. Then at the bottom big breath in. Hold my breath for the first half of the way up (the hard part) and then exhale

[@epistarter1136]

I was wondering about this ever since you talked bracing your core, really good idea with the underwater thing too

[@WillWinterss]

Prehab before you have to rehab my brothers.

[@BunnyWing81]

Thank you. I was always taught breath in on the way down and out on the way up. I'll try to adjust my breathing and see how this technique feels for me.

[@bestlobjagamer348]

thanks king cant wait to further develop my squat technique !

[@iancanada6875]

I only start to exhale after the hard sticking part of the lift and it starts to go back up easily again

[@xkidmidnightx]

lol at that good morning squat. that's ridiculous

[@StrawHat-68]

L comment^

[@xkidmidnightx]

@@StrawHat-68 I bet you look like Jason Blaha

[@JaneDoe-ym7de]

@@xkidmidnightx Careful now, some of these dudes think that’s a compliment

[@nickdreezy2457]

It’s a low bar squat lol - less knees over toes but a lot more forward leaning torso to make sure the bar is in the middle of foot.

[@GucciManecubus]

Low bar has a different technique all together. This channel literally just made a video about it.

[@josephdawson739]

Wow this was very well said. Very easy to remember 🤝🏿👍🏿

[@AthenaGate]

Thanks man, I have noticed that I am light headed after doing heavy sets on squats probably because I am not breathing correctly.

[@whitemakesright2177]

He's just talking in terms of generating force to brace your core. If you're light headed, it probably means you're not breathing enough or not breathing deeply enough, not that you're not breathing "correctly."

[@pramodreddymanne5050]

This breathing helped my posture... Did using dumbbell lift

[@prismatic9804]

Cool cool, but what do I do to rep heavy? I find at higher weight when trying for an 8 rep set, I'm absolutely gasping by rep 5 or 6, even if the weight was moving decently before

[@henry3343]

Same here man.

[@andriyandriychuk]

Can you please make a video about exertion headache???

[@anoushkas8726]

Exertion headaches happen due to sudden increase in blood flow in scalp blood vessels and their dilation. I, as a migraine patient used to get them a lot. How I fixed them is by increasing my heart rate slowly and gradually at the beginning of gym session instead of suddenly . What I did was walk on treadmill slowly for 1 min at speed 4 or 5 , then walk fast at 6 or 7 for 2 mins and then run for 15-20 seconds (whichever suits you) at 10 to 12. Slow back down to 4 and Then repeat this cycle thrice. Haven't had any exertional headache since the very first day I applied this technique.

[@ExecutionSommaire]

I feel like it's only recently that I've nailed the feeling of having your upper body really f*cking solid so that you can push hard and safely with the lower body. Digging the bar into my upper back to pass that sticking point helps a lot.

[@faresmhaya]

I don't know man. I sometimes get stuck mid way through getting up and I feel too much pressure from holding my breath. The only way for me to finish my ascent is to let some of that air out and maybe grunt a little.

[@Queenfisher444]

You may be focusing too much on breathing in and not bracing properly once the air is in. Which muscle groups are you actively bracing when you’re squatting?

[@faresmhaya]

@@Queenfisher444 I'm honeslty not sure. I just focus on filling by stomach with air and tensing up my body overall.

[@Queenfisher444]

@@faresmhaya there’s a fair bit more to it then that, a good way to replicate the feeling you’re looking for is to lay on your back on the floor with your feet and shoulders both slightly off the floor and have someone punch you (not too hard obviously) in the stomach. Use a breath and squeezing to reduce the pain as much as possible, when you don’t feel the punches anymore you’re bracing correctly.

[@faresmhaya]

@@Queenfisher444 Interesting. I'll try to give it a shot before my next workout. thanks!

[@Dad_Lyon]

You want to hold that breath and brace til you feel like passing out, then squat, and at the bottom pass out and crap your pants, Eddie Hall style.

[@sezzy121]

Example of water is the key for me thx squat university

[@artgonz8886]

Fuck yeah!!!! I finally found the answer to when to exhale 🦵🏼

[@herobrineking2514]

Right video at the right time lol

[@banditdawgs]

I love this!!

[@MrDrakonian]

Thanks!

[@whitemakesright2177]

Great tip.

[@sonja4164]

That's a great que!

[@uraichur]

Thank you.

[@apetogetherstrong6600]

Everyone: (breath on the top) Ronnie Coleman: YEP

[@lorenzodsilva4820]

Is bracing your core pushing out or tensing your abdominals and squeezing in

[@nikiichan]

Breathing in =bracing core/pushing out. This is done with the aid of your diaphragm for that deep breath. The abdominals when tensioned aid in exhalation/squeeze in. I hope that helps ☺️

[@mac5917]

That’s why You might have a belt, it’s to push against 👍🏻

[@MrBizzy610]

What about (& this is what I do) take a breath on top, squat, ass to grass, on the bottom, hold, let the air out and than take another breath and than rise, repeat

[@carbontooth]

The time required to pause and rebrace is a lot of time under load. This would be submaximal but perfectly ok. Compare what you're asking to an Anderson Squat where the breath is deliberately taken at the bottom.

[@shinjid3705]

I do this all the time but i get dizzy. Maybe im lifting to heavy? Or i have eaten too much before workout

[@sierrakohl9080]

Could be lack of nutrition make sure you eat enough before you work out or lack of hydration

[@sierrakohl9080]

Or too much caffeine. That’s happened to me.

[@shinjid3705]

@@sierrakohl9080 i drink ALOT during workouts. After each session a full glass of water. Nets around 6 to 8 glass. Maybe over hydration?

[@therawtruth5538]

Thank you

[@fluffy7260]

When i hold my breath on squats i always get a crazy headache after it. Anyone know a solution to this?

[@arian3837]

No. Tell ur doctor.

[@snakeoo38]

that's not normal, go to a doc

[@anotherdeadchannel]

What's that arc in the back when squatting and that super wide feet placement cannot be right for squat

[@mryoy1263]

But what about bursting blood vessels? Won't holding your breath create more pressure in your head as well?

[@mikehunt7480]

This is the valsalva maneuver and I think it caused me to develop pelvic floor disfunction. Thoughts?

[@___asd159gh43]

Dumb question, is this the same for deadlifts?

[@epistarter1136]

Bracing your core will help with deadlifts especially if you're feeling lower back pain

[@tylerkimberling7949]

Treat ur body like a piston and you can add so much weight. Breath in at the top, exhale on the way back up.

[@alexanderthegrape5641]

Imagine going down into water like he says but then imagine you’re a rocket ship shooting up on the way up

[@jrg305]

Doesn't that do bad things to your blood pressure and lead to hemorrhagic strokes from the valsalva maneuver?

[@sw-gz9ps]

no

[@nikesbeast]

Downside is the duration of the set is extended

[@JethaLalChampakLalGada]

I will try this on my next leg day

[@luxelifefitness2023]

Similar to Mark Rippotoe approach for squatting. Would you recommend this type of bracing for the bench press and deadlift?

[@RagingRugbyst]

Dude...google.

[@luxelifefitness2023]

@@RagingRugbyst thanks for the comment however I am interested in hearing from the man himself.

[@mourad505]

How do you brace after taking the diaphragmatic breath?

[@aarni8360]

Just seeing u squat says enough

[@oracioalvarado01]

Anything for lighting like knee pain? Been having shooting lighting like pain even when body weight squatting throughout the day that makes me fall down at times. Feels like something might tear/rip/snap when coming back up

[@sadasda477]

Well, try leg extension isometric hold for 30 seconds 5x with weight as light as 20% of your max and go with it.

[@catstudent1]

Sounds like you have patellar tendinopathy. I have it too but recovering. I would so start with some type if isometric hold on the tendon that causes little pain. Then look for more reps and weight as pain lessens

[@jr2610]

Isometric on the leg extension is good just avoid the last half ROM because this places heavy stress on the knee. Keep your range between 45-90 knee flexion

[@Xanaduum]

Let it out slower, don't hold your breath completely. Seen people feint.

[@MikeDeBleser]

I can´t keep the air in when I´m squating. It´s like I´m going to explode....

[@suwandyhuang]

Yea but holding breath on ascent also increase chance of fainting....

[@elijahsoper339]

Please Please learn to brace correctly I ended up with a herniated disk from improper bracing...now there's constant pain down my leg

[@anonanon7553]

What if I brace then I breath into my stomach? I seem to like that method better. Seems like more stability

[@SM-cq1mm]

I personally prefer this, it helped me understand bracing better than what I did before

[@anonanon7553]

@@SM-cq1mm thanks for the reply. I think I prefer it as well. Another video I watched said to to that method

[@ethanbrunt7755]

So hold your breath while going down?

[@yogayantra]

thank you so much for the DIAPHRAGMATIC breathing. As a yoga teacher, i dislike the wording "abdominal" breathing, which simply doesn't exist

[@maddog9465]

I'm pretty sure holding your breath during intense muscle stimulation stresses arteries. Does it not? Just a little confused 😅

[@axxxonn]

I thought so too. In martial arts we are trained to always breathe.

[@sw-gz9ps]

@@axxxonn do you have hundreds of kilos on your back when performing martial arts?

[@andrespujols9721]

Breathing the whole way up is better. if you let all your air out at once then obviously you aren’t going to have any strength

[@KaentukiTheFuki]

I'm so co.fused. I was told never to hold your breath because you can pass out or the intra abdominal pressure combined with a heavy lift can cause a hernia.... .I'm so lost. This is why I just do calisthenics with a vest. Weights are too technical and I'm hearing contradicting advice everywhere.

[@MetalGearDavid57]

A good tip is if you hear advice that the best lifters in the world are also following, then it's probably good advice. Don't trust your commercial gym trainers. Their expertise in weightlifting is analogous to a McDonald's fry cook's expertise in gourmet cooking.

[@nickdreezy2457]

Where did you hear that Info? 😂. You want strong intraabdominal pressure for efficient power and to avoid injury (low back). And passing out isn’t an issue if you remember to breathe at the top, once you finish your rep 👍

[@alubchicken]

it's not confusing, like @MetalGearDavid57 says you just listen to the best lifters in the world, ignore everyone else and the other shitters.

[@RouletteRog]

"Diaphragmatic breath"... I guess that us choir boys and singers have a bit of an advantage with weight lifting, because we ere trained to breath with our diaphragm early on.

[@WHITELIONNYC]

I'm surprised he didn't use a SpongeBob emoji sticker 🧽

[@TheShapelessAndFormlessVoid]

So what you're saying is that I'm actually NOT breathing wrong on squats.

[@kash2416]

My wrists hurt when squatting, I get to a point where I want to load more weight on the bar but can’t endure the wrist pain. Happens more with high bar but still happens with low bar Anyone help?

[@jordangarber7726]

Idk about this one, the valsalva maneuver is something one should avoid if they don’t want burst a blood vessel

[@amitev]

Hi all! I run 5+km regularly and have no issues at all. When I however do sets of 15-20 squats, I need a few minutes for my normal breathing to restore after the set. Could you please give me some recommendations?

[@RagingRugbyst]

It's called increased heart rate and blood pressure from effort. IT'S NORMAL. THAT'S WHY YOU TAKE REST PERIODS.

[@amitev]

@@RagingRugbyst thank you. I don't have that with other exercises though.

[@RagingRugbyst]

@@amitev squats are tough. Personally I know when I go too far with them because I kinda become dumb/clumsy for the next e hours after the adrenaline drops. I also get bp headaches, but that's just me being dumb and not implementing more heart medications to manage my PED use. Oh and cardio, my cardio sucks, working on it tough.

[@amitev]

@@RagingRugbyst thank you very much for your answers!

[@domination2317]

Late comment but if anyone can help id appreciate it, if i try to breath as shown in the video, half way through my set i start getting really light-headed and my ears go half deaf for a few minutes after the set, usually after this i cant finish out the set properly as i fear i might pass out, am i doing something wrong?

[@SajackImadora]

Make sure you had food before workout also hydration

[@Tome4kkkk]

I still don't get that "lateral bracing"

[@RagingRugbyst]

Guessing it refers to breathing in properly with the diaphragm, you'll know you are doing it right by putting your fingers on your sides and feeling them pushed back by the air you breathed if.

[@joseperez84]

Hi, your posture when you do your squat is not correct, you have to point your chest forward.

[@jennifermorgan2298]

Ik how to breathe because demon slayer

[@gitman3486]

Nah man, neck high water. Only breathe at the top not half way up

[@skainst9422]

What are breathing squats?

[@burningknuckle26]

Why does my belly button hurt after this... is that a hernia?

[@Kenpachi69420]

mine use to hurt on the right side of my belly button, turns out I was just sore.

[@AkeTipoki]

Your right

[@jackofnowhere]

Everybody wanna be a bodybuilder. But nobody wanna lift some heavy ass weights.

[@RagingRugbyst]

And they shouldn't. It's retarded if your goal is hypertrophy.

[@WHITELIONNYC]

is that @sauceaholic? 🤔

[@georgeleach4514]

Is this why people use belts?

[@Urmom-if5nc]

Yep, gives your more stability

[@dealyzz1558]

Reduces lower back pain as well and it gives you a bit of a pump feeling since everytime you breath out ,you feel your body pushing the belt away .It's good to use but be careful with the old school veriant since some of them could put too much pressure on your stomach.Trust me it hurts

[@Alex44081]

I brace my core at the top then breathe in a little through nose on the decent. Once I hit the bottom and ascend I breathe out. This has always worked for me.

[@Queenfisher444]

That’s great Alex, you’ve just told everyone you’ve never squatted to max. Please don’t comment on things you don’t understand.

[@Alex44081]

@@Queenfisher444 sorry I wasn’t clear. I start to let my breath out at my sticking point or as my head is “out of the water”. When I lift heavy I use Aaron’s technique but I can’t seem to do it when I go higher reps. That’s when I get the rhythm of bracing and slightly breathing in through my nose on the descent. Is your technique the same for a 15 rep set and a 3 rep set?

[@Queenfisher444]

@@Alex44081 sorry was replying to the wrong comment. You only need to brace hard above 80-90% 1RM although the better you get at it the more you’ll use it for lighter loads. To be honest I wouldn’t ever touch a set of 15 squats unless you’re doing drugs, there are more efficient ways to train.

[@Turdferguson972]

By not exhaling and holding breath while stabilizing core-aka, valsalva maneuver-you will also increase the afterload (peripheral vascular resistance) against which your heart pumps. Overtime, with extensive performance, this can cause hypertrophy and dilitation of your systemic heart chambers and lead to mitral valve incompetence, necessitating surgical intervention. As much as the extra business is appreciated, we’d rather not zip open your chest if otherwise avoidable. -Random CT surgeon The more you know 🌈 ❤🎉

[@Soccerrockker6]

So is the solution to very slowly exhale during the rise? Or are we doomed to kill ourselves for squatting?

[@Turdferguson972]

@@Soccerrockker6 Bingo. Yes. Not everyone will necessarily develop a leaky valve from squatting to failure with valsalva, etc, but you can mitigate your chances by slowly exhaling while under load (same applies to any exercise where your core is engaged to increase intra abdominal pressure). Also, given cutting season is nigh, and if anyone else reads this, in those who participate in consistent aerobic exercise while weightlifting, there is a significantly greater ability to remodel one’s heart to its nominal function (i.e reverse the alteration to your heart from chronically elevated afterload). I’ve left general surgery long behind, but beware the hemorrhoids from valsalva-ing. They will come for you, and they’re fucking gross. Test-based PEDs and their analogues can do far worse to your heart/vasculature with chronic use than chronic valsalva ever will, just to put in perspective.

[@WHITELIONNYC]

Hey Doc, I got the email 📧 this afternoon I go to the site my size already sold out....in minutes! 😢😭

[@chAIboiBoogie]

I'm literally going to try this right now. I'm 50 reps deep at 135lbs. Keep getting lightheaded by the 7th rep in a set of ten. Will follow up when I finish the next 50. EDIT/FOLLOW-UP; WOW did this work. Did a set of 20 and wasn't even light-headed at all! 🤘🏻 THANK YOU for sharing this, bro! 💪🏻 You're awesome 🤙🏻

[@رضا3صباحي]

❤

[@Roger-tv7sf]

Mike O Hearn taught me he does a very good example

[@edwardchester1]

People actually do this? Seems an inherently unnatural thing to do, to release your core tension (by breathing out) when at peak pressure.

[@peternystrom921]

Lol this looks like somthing that never happend.

[@kramkalisthenics]

Doing 15 reps like this would kill me. I inhale through my nose on the way down, exhale forcefully on the way up. Fuels me. I only do goblet squats at 64 though.

[@RagingRugbyst]

That's... Cardio weight?

[@Gabriel-tj3re]

So just hold your breath until you get back up?

[@Gabriel-tj3re]

@@anotherpolo1143 I see...

[@NAVEENCHAURASIYAA]

Act like you are dunking

[@3DHDcat]

only works for 3 reps or lower

[@RagingRugbyst]

Said mr "my squat gets benched on the regular"

[@KnowledgeOnRoses]

Love the idea of being underwater lol, thank you 🙏

[@JethaLalChampakLalGada]

Tom Paltz said the same thing.

[@TojiFushigoroWasTaken]

I farted when i did this...but got great pump....so....10/10 would reccomended it

[@mogambo2445]

Your form is terrible tho, go down not forward

[@docnickmacaluso112]

You cannot breathe into your stomach. Human anatomy doesn't work that way.

[@eddiegarcia8040]

Or just reduce the amount of weight and lift what you can not what you can't

[@jacobm1190]

So instead of using proper technique to lift more weight you should just lift less weight with bad technique. You are incredibly smart and definitely not coping.

[@BaldKiwi117]

Lmao. L technique

[@nickcellini5609]

Wrong ! Taking your breath in should be done as you start to squat down, and that breath should be completed about 60-80-% of the way to the bottom. Once you start to come up either start to exhale smoothly when you reach your sticking point or when you get to 50% of the way back up. All breathing should be smooth, and you should not be "gulping" for air. Remember to close your mouth but don't press your lips together, let them sit naturally and have your tongue pressed against the roof of your mouth. Breath through your nose, yet leave your lips relaxed so that some of the air can enter and exit your mouth if needed.

[@j.l.5966]

Depends on what you’re training for. That works for general fitness, easy to moderate warmup weight, or weights you’re doing 5 reps or more. I’ll do that until I hit warmups up to 315 pounds, without a belt. Going into 3-4 reps of 405 and singles of 500+ then I’m belting up and bracing at the top for a solid and uniform torso stiffness.

[@nickcellini5609]

@@j.l.5966 OK. You sound like you know what works best for your body. That is the key to your success and will help prevent you from getting injured.

[@jvaga]

Glad i’m not most people