Skip to content

🌱 How to breathe during workouts

Milton Holdiem
Milton Holdiem
1 min read
Me doing dumbbell split squats indoors

Breathing During Training

When training, focusing on movement quality maximizes the gains you make. Quality of movement means moving with intentional technique, moving at the right speeds, and proper breathing. While the first two can vary from workout to workout, proper breathing can be simplified to fit all movements.

Here's a simple breathing tip:

Inhale during the easier part of the movement.
Exhale during the harder part of the movement.

When to Inhale

Inhale during the easier part of the movement. Usually, the "down" part of an exercise is at its easiest. This is called the eccentric contraction, or the negative.

When to Exhale

Inhale during the harder part of a movement. This usually means exhaling on the "up" part. This is called the concentric contraction.

In Practice

Inhale on the way down and exhale on the way up when performing squats, for example. Once you have this down, it will feel like normal breathing. This will enable you to focus on other aspects of the movement, like optimizing technique and increasing intensity. Start with focusing on your breath and you will feel more confident trying new movements. 🙏🏾

Bonus: Bracing during heavier loads

For heavier loads that feel like an 8-10 in difficulty, another bracing technique would be to inhale at the top, hold your breath on the way down & at the bottom, then exhaling on the way up.

At the top: Inhale
Down: Brace
At the bottom: Brace
Up: Exhale

The Newsletter

Milton Holdiem Twitter

Focused on coaching busy professionals. Cold brew drinker.


Related Posts

Members Public

Cocktails and Training During the Holidays

On Training during the Holidays 🎄 This is the holiday season and you were probably busier. With last minute shopping, company parties, and Q4 meetings, maybe you didn't train as much as you could this month. Maybe you felt "lazy." I like to frame it as you

Members Public

Are bicep curls better than pushups?

“Functional” vs “Bro” movements I’ve seen this topic debated on social media. What’s better? ”Functional” exercises that replicate daily movement like a pushup or squat? Or isolation exercises that target specific muscle groups like a bicep curl or leg extension? Choosing one style is like asking, “what’s

Members Public

🌱 The Right Workouts Save You Time

Meaningful fitness is about adaptation The whole concept of training comes from adaptation. You do a workout that challenges your body, then you adapt. Training is all about that progression. Different exercises, rep schemes, rest times, are tools used to create change: * Lower rest times can build endurance. * Heavier weights

🌱 The Right Workouts Save You Time