Whether lifting dumbbells in the gym or move the furniture in the house, probably your natural tendency is to hold your breath. An incorrect breathing technique can accelerate fatigue, causing dizziness and increasing your blood pressure, which can cause fainting. By breathing properly when you lift weight, you probably have more control and are more alert when doing the exercises. Breathing correctly can help you avoid weight-related injuries. You never start this or any other exercise regime without first consulting your doctor.
Do some deep breathing exercises before starting your exercise session. Close your eyes and breathe deeply through your nose, holding your breath for a second or two and releasing air through your mouth. Repeat this for a few minutes. Deep breathing before a series of exercises sets the conditions for breathing in a controlled manner throughout your session. It relaxes you and makes you more aware of your breathing.
Exhale when lifting the weight. Start breathing the moment you lift the weight. For example, in a bench press, you must exhale completely through your nose or mouth when you push the bar away from your chest.
Breathe through your nose in a controlled manner while lowering your weight. Lowering the weight requires less effort, which makes it the ideal time to inhale.
Avoid using the Valsalva maneuver when lifting. This refers to holding your breath when lifting the weight. It is often used among professional weightlifters, but there is a risk of increasing blood pressure, which can cause fainting or even a heart attack. According to the British Journal of Sports Medicine, using the Valsava maneuver during a single arm curl or a double knee extension produced the greatest response in the blood pressure in beginner lifters who were used as subjects in a study.
Start by lifting a little weight until you breathe correctly and it feels natural to you. Lifting a lot of weight requires more concentration and strength, which makes it easier to lose concentration and forget to breathe properly. If you have to hold your breath to lift a weight, then it is too heavy.