How the Valsalva Maneuver Can Improve Your Lifting Technique

The way you breathe during a workout doesn’t just influence how tired you feel it can actually determine how much you lift and how safely you do it. One powerful technique that lifters often use to their advantage is the Valsalva maneuver, a controlled breathing method that creates intra-abdominal pressure to protect your spine and maximize your strength.

Used properly, this method may help you lift heavier with better form but it’s not for everyone. Here’s what women should know about the Valsalva maneuver, including how to do it safely, the benefits for lifting, and when it may be risky.

What Is the Valsalva Maneuver?

The Valsalva maneuver involves taking a deep breath and holding it by closing your glottis (the part of the throat that controls airflow through the vocal cords) while you exert force like during a squat or deadlift. You’re not holding your breath entirely; you’re breathing out against a closed glottis, which keeps your core tight and spine stable.

This technique creates pressure in your abdomen and chest, essentially forming an internal “brace” that helps you push through a heavy lift while maintaining posture and protecting your back.

How to Do It Properly During a Lift

Follow these steps for effective and safe execution:

1. Inhale deeply: Breathe into your belly (not your chest) before starting the lift. This should visibly expand your lower abdomen.

2. Close your glottis: Instead of exhaling, hold the air in by closing your glottis (similar to how you brace when trying to lift something heavy or have a bowel movement).

3. Brace and lift: Maintain the pressure while completing the rep.

4. Exhale after the lift: Release the air only after returning to your starting position.

5. Repeat: Re-brace and breathe before each rep.

Pro tip: You should feel the pressure in your core not your face or throat. If you’re straining in your sinuses or clenching your jaw, your form may be off.

Benefits of Valsalva Maneuver Lifting

Used strategically, the Valsalva maneuver can be a powerful performance enhancer, particularly in strength-based routines:

• Improves core stability: Intra-abdominal pressure acts like an internal weight belt, stabilizing your spine and protecting it from stress.

• Promotes proper form: A solid brace supports correct posture throughout the lift.

• Boosts lifting capacity: With a braced core and aligned spine, you can generate more force and lift heavier.

• Helps prevent injury: By maintaining spinal integrity, you reduce the risk of herniation, strain, and low-back injuries.

A 2020 review in the Journal of Strength and Conditioning Research found that lifters who used the Valsalva maneuver during maximal-effort lifts had better intra-abdominal pressure control and improved spinal mechanics compared to those who didn’t.

Understanding the Four Phases of the Valsalva Maneuver

The physiological effects of this technique occur in four phases:

1. Initial pressure spike: As you exhale against the glottis, pressure builds in your chest and abdomen.

2. Reduced blood flow return: Continued pressure can temporarily reduce blood returning to the heart.

3. Pressure release: When you exhale, blood rapidly returns to the heart, increasing cardiac output.

4. Recovery: Blood pressure returns to normal and homeostasis is restored.

These phases make the maneuver especially powerful, but they also explain why it's not always appropriate for everyone.

When to Avoid the Valsalva Maneuver

While this breathing technique is generally safe for healthy individuals, those with certain medical conditions should steer clear. That includes people with:

• High blood pressure

• Cardiovascular disease

• Glaucoma or other eye disorders (due to pressure increases)

• Hernias

Valsalva can spike your blood pressure temporarily and may put added strain on your cardiovascular system or eyes. If you're unsure, consult a healthcare provider before incorporating this method into your routine.

Also, stop immediately if you feel:

• Dizziness or faintness

• Chest pain or palpitations

• Blurry vision or headache

• Shortness of breath

Who Should Use This Technique?

The Valsalva maneuver is most effective for advanced or intermediate lifters performing heavy, compound movements such as:

• Squats

• Deadlifts

• Overhead presses

• Bench presses

If you're new to lifting or working with lighter weights, focus on standard breathing patterns before progressing to advanced breath control methods like the Valsalva.

Final Tips for Safe Practice

• Practice with light weights to get the feel of bracing before adding heavy loads.

• Warm up your diaphragm and core muscles with breathing exercises before lifting.

• Limit reps using Valsalva to low, high-effort sets typically 1 to 5 reps per set.

• Don’t overdo it too much bracing can lead to fatigue or unnecessary strain.

Bottom Line

The Valsalva maneuver is a tried-and-true technique used by lifters to enhance performance, protect the spine, and lift heavier weights more safely. When done correctly, it can offer a serious boost to your workout especially for heavy compound lifts.

But it’s not for everyone. If you have a history of heart problems, eye issues, or blood pressure concerns, consult your doctor before trying it. And remember: smart breathing is strong breathing.

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