Breathing and bracing
These notes combine advice from 193 reviewed passages across 111 workouts.
Overview
Section titled “Overview”Breathing in training follows a simple default: inhale through the nose and exhale through the mouth. The breath is coordinated with the movement, so that inhaling and exhaling land on the right phases of each repetition.
The main demand is to keep the breath flowing and never hold it, especially during effort, static holds, and balance work. Steady breathing keeps you calm and helps you get through a set.
Basic breathing pattern
Section titled “Basic breathing pattern”Make nasal inhalation and mouth exhalation your default during exercise, and try to use it every time.
For a fuller breath, breathe deeply into the upper lungs and try to draw the air in from the sides.
You can give the breath a rhythm, for example inhaling for two counts and exhaling for two counts, the same pattern used in running.
Keep the breath flowing
Section titled “Keep the breath flowing”Do not hold your breath during any movement. Keep the breath continuously flowing; in a movement sequence, focusing on the breath is what keeps you progressing.
Coordinating breath with movement
Section titled “Coordinating breath with movement”In most repetitions, inhale during the lowering phase and exhale during the rising or effort phase. Exhale where your strength drops, and start breathing from the beginning of the repetition instead of waiting until the end.
For pushing and pulling work, exhale during pushes and inhale during pulls, and use the same pattern when moving overhead.
Coordinate your breathing with bending the body.
During dynamic movements, focus on exhaling. When you give the breath out, the inhale follows automatically.
Correct breathing matters more than producing sound. Quiet practice increases control.
Push-ups and dynamic movements
Section titled “Push-ups and dynamic movements”In push-ups, keep a steady rhythm and avoid long pauses at the top or bottom. Press up at a steady pace, lower more slowly, and keep breathing throughout.
Exhale on the way up in a push-up. If you pair the exhale with every rise, the pattern becomes automatic.
In Mountain Push-ups, take a full breath in and out during the rest between repetitions. Holding the breath while drawing the legs in and lowering makes the movement harder.
In the side-kick push-up, exhale as you rise so the movement comes more comfortably.
During jumping jacks, keep breathing and do not hold your breath.
In the stop-shock movement, keep the breath flowing continuously and steadily. Breathing as normally as possible makes the effort more comfortable.
Keep a steady pace and avoid holding your breath so the set comes more comfortably.
Static holds and balance
Section titled “Static holds and balance”During balance work and similar movements, breathe steadily and slowly through every phase. Use the breath in every section of the movement.
In static holds such as the planche and handstand, you will be tempted to hold your breath to stay still. Keep breathing instead.
In a wall handstand, keep breathing and avoid pushing too hard against the wall.
In the handstand, keeping the head inside makes breathing more comfortable.
When you feel excited during balance work, breathe very deeply and slowly.
In a plank, keep the body straight and as open as possible. A closed upper-body position makes breathing harder.
The point of the plank is to stay as calm as possible and control the breath.
Bracing
Section titled “Bracing”The transverse abdominis is a deep abdominal muscle group that wraps around the inside of the abdomen. It is felt when you hold your breath during a squat.
In the front raise, brace the core, look forward, and keep the core contracted throughout the movement. In the shoulder press, brace the abdomen and lower back, rise upright while looking forward, do not bend farther than necessary, and exhale as you push.
Brace the abdomen, keep the arms and joints tense, and let the weight create a downward stretch.
Brace the abdomen as if expecting a punch to the stomach, and keep the trunk from going slack. The braced area should stay tight throughout the movement.
In the deadlift, keep the pelvis forward and send the hips back while the trunk stays braced.
In hinge work, inhale while lowering, then tighten the abdomen and brace as you lift.
During the shoulder press, keep the hips and abdomen tight and avoid arching the lower back so the torso stays straight.
In the bench press, brace through the feet, create an arch, keep the hips on the floor, turn slightly inward, and exhale while pressing.
In the jackknife, brace the trunk before lowering.
Breath-holding and energy
Section titled “Breath-holding and energy”Further guidance
Section titled “Further guidance”Breathing is a core skill in these workouts. How you breathe during an effort affects your balance, your energy, and how long you can hold a position. Irregular breathing can pull you down even when your strength and balance are good, and holding the breath drains energy. Comfortable, continuous breathing is what lets you stay up longer.
Bracing is the other half of the skill. Keeping the core and the rest of the body tense supports strength movements and keeps the weight on the right joints. Across exercises, you brace the abdomen and hold the contraction through the whole movement.
Breathing control is a core skill in balance and static strength work. The breath should stay slow, small, and continuous so it does not move the body or disturb balance. In a handstand, slow and regular breathing helps you hold longer, and once strength and balance are in place, longer holds depend on breathing control.
The same principles carry into conditioning and effort work. Exhale during the effort phase, keep the breath moving during holds, and do not hold it. Even while contracted, keep breathing frequently and deeply. When an effort becomes difficult, focus on exhaling so the inhalation comes deeper and automatically. Holding the breath takes you only so far in muscle-ups and balance work; learning to breathe opens up progress.
Inhale through the nose and exhale through the mouth. Exhale during the lifting or pressing phase of a movement rather than holding your breath, and inhale during the lowering or setup phase. Brace the abdomen as if expecting a punch to the stomach, and keep the trunk from going slack.
During balance work, keep breathing even if only slowly rather than holding the breath, since continued breathing supports balance. Before entering a handstand, take a deep breath, exhale, then take a small breath and initiate the entry.
Breathing is an active part of training, and it is coordinated with the movement. In strength exercises you exhale during the demanding part of a repetition, such as the press or the lift, while the breath keeps flowing throughout.
A common pattern is inhaling through the nose and exhaling through the mouth with deep, steady breaths. In static positions you keep breathing regularly while the core and chest stay tight.
The basic breathing pattern
Section titled “The basic breathing pattern”During fast work, avoid taking the breath in through the mouth and automate the breathing pattern; this helps you slow down.
Inhale through the nose and exhale through the mouth, and try to stand and walk upright.
Breathing before an effort
Section titled “Breathing before an effort”Before entering a handstand, use a staged breath: take a deep breath in, exhale deeply, then take a slow or average breath and enter. Keep the leg tense, enter slowly, and stay calm, because getting excited can break your balance.
Breathing during effort
Section titled “Breathing during effort”Exhale during the working phase of each movement: when you push, when you lift, or when the weight descends. Inhale during the relaxed phase, and keep the fingertips and body tense. In the handstand push-up, lower promptly and exhale on the descent; do not look down excessively or you will not be able to get back up.
In the handstand leg-opening drill, keep exhaling and move slowly, rhythmically, and fluidly.
During a sustained hold, breathe in and out for a long time and keep your focus. Keep the breath going through the whole hold, aim to stay up as long as possible, and hold the intended gaze; oxygen is important in the movement.
Breathing at the right points is important in power moves and in all movements.
Making a sound while lifting can help some people psychologically, but the breath matters more than the sound.
Breathing and pacing
Section titled “Breathing and pacing”Holding the breath drains energy. Breathing matters at the start and finish of an effort, in the movement itself, and in everyday life; if you learn to use it, you can improve the result.
Breathing sustains repetition work. Adjusting your breathing lets you reach higher rep counts comfortably. During a counted effort, do not hit maximum intensity too early and keep your breathing controlled so you do not lose your breath.
Breathing and balance
Section titled “Breathing and balance”Use a visual center line and correct in the opposite direction of the drift: if you are going backward, shift forward; if going forward, shift backward.
Head and neck position
Section titled “Head and neck position”Do not keep the head tucked in. A more open head and neck position lets you take in oxygen more comfortably and go longer.
Breathing during balance and handstand holds
Section titled “Breathing during balance and handstand holds”During balance work, breathe gently and slowly, and adjust the speed of the breath instead of letting it fluctuate. Take small breaths that do not shake the body. Sudden changes in breathing disturb balance, so keep the flow smooth and continuous, like water.
In a static hold, the breath should be slow, fluid, and continuous; do not hold it. In a handstand, breathe slowly and regularly, and do it deliberately, because interrupted breathing can make you fall backward.
Take a deep breath before entering a movement and do not hold the breath. The breath can throw the body backward in some situations, especially during gradual transitions, so keep it controlled and slow there.
Before entering a handstand, take a deep breath, exhale, then take a small breath and enter. While holding, breathe lightly through the mouth or nose so the breath never becomes strong enough to disturb balance.
Balance is partly mental. Take deep, long breaths before a handstand because a clear mind supports the hold; when you are confused or anxious, staying up becomes harder.
To hold longer than five seconds, you need to breathe regularly and calmly. Once handstand strength and balance are good, holds beyond about 30 seconds depend on breathing control; even a small tremor can start the breakdown.
Head position and breathing in inverted holds
Section titled “Head position and breathing in inverted holds”In an inverted position, keep the head down and the eyes up, looking between the hands. Lifting the head too much can block breathing. Do not look too far back either; looking less far back makes breathing more comfortable, even though balance becomes slightly harder.
In a chest-to-wall handstand, draw the rib cage inward so you can breathe comfortably, and push through the shoulders as much as possible. In handstand work generally, keep breathing, bring the shoulders toward the ears, avoid extending the head or neck, and keep the chest in.
Breathe deeply while maintaining posture, keeping the shoulders toward the ears and pushing yourself upward.
Exhaling during effort
Section titled “Exhaling during effort”Exhale during the effort phase of a movement, whether on the way up, while pushing, or on the ascent of a skill. Exhaling while going up helps the movement settle into place; inhaling on the way up leaves it unsettled.
When an effort becomes difficult, focus on exhaling; the inhalation then comes deeper and automatically. In power moves and static training, prioritize exhaling for the same reason. Inhale through the nose and exhale through the mouth.
For a static hold, take a deep breath, let the muscles settle for three or four seconds, then continue breathing; exhale at the very last moment, or exhale through the whole movement.
Breathing in static strength and conditioning
Section titled “Breathing in static strength and conditioning”Practice breathing while maintaining a contraction: breathe frequently and deeply while squeezing. In plank-based holds, correct focus and proper exhalation increase how long you can hold.
In a plank, keep the hips engaged and breathe slowly and continuously, for example four seconds in and four seconds out; do not hold the breath. Keep breathing in and out during conditioning work because the breath provides energy.
Breath-holding and its limits
Section titled “Breath-holding and its limits”Full holds are usually done with almost no breathing, except by record holders, and last about five or six seconds with the body tensed.
Building the breathing habit
Section titled “Building the breathing habit”Get used to breathing during a skill gradually. Practice short handstand holds of five, eight, or ten seconds while maintaining steady breathing until the pattern becomes automatic.
Count holds by breaths, such as five or ten breaths, instead of counting repetitions. For breathing work, use an 8-3-5 pattern for now; later, coordinate the breath with the movement.
Holding the breath takes you only so far in muscle-ups and balance work; learning to breathe opens up progress.
Breathing pattern
Section titled “Breathing pattern”Inhale through the nose and exhale through the mouth.
During conditioning, use deep, prolonged breaths through the mouth rather than short ones, and make the exhale long.
During HIIT punches, use a light hissing sound; a light hiss is enough.
Breathing during strength work
Section titled “Breathing during strength work”Exhale during the lifting or pressing phase of a movement rather than holding your breath, and inhale during the lowering or setup phase. Make this a habit across presses, dips, and other strength movements.
When you exhale on the lift, do not let the breath become completely empty.
There is no single accepted way to breathe on a heavy lift. Some people hold the breath and brace, others exhale gradually, and others exhale the whole breath. Both approaches are used in practice.
In the L-sit, breathe as you lift from the hips, lengthen the body, and then correct the hollow that forms after lengthening.
In the warm-up spinal movement, exhale while lifting upward and inhale during the inward phase. The motion is driven by the spine, not the scapula.
Breathing during holds and balance
Section titled “Breathing during holds and balance”During balance work, never stop breathing. Keep breathing even if only very slowly, and do not hold the breath.
In a hold, you may hold your breath for the first three seconds to help balance, but do not continue holding beyond that.
During a long hold, breathe slowly through the mouth instead of holding the breath. Breathing helps you last longer.
Before entering a handstand, take a deep breath, exhale, then take a small breath and initiate the entry.
Do not enter balance work suddenly. Slow your breathing and keep it relaxed, because the breath can get stuck.
In a handstand, stay calm and relaxed, breathe, stretch fully, shift slightly toward the fingers, and keep rebalancing continuously.
For this transition, take a deep breath, pull the knees toward the stomach into the rabbit position, and lower slowly toward the fingertips over about five seconds.
Breath-holding and recovery
Section titled “Breath-holding and recovery”Correct the small technique errors in a hold and you will be able to hold as long as you want.
Keep breathing in the tucked or compressed position.
During a difficult movement, relax and breathe rather than continuing to hold your breath. Tensing the muscles is enough.
Exhale during the effort
Section titled “Exhale during the effort”Exhale during the working phase of a repetition. In bench press, dumbbell press, and similar pressing work, inhale as you lower the weight and exhale as you press it back up. In explosive lifts, exhale as you lift, and keep your breathing in mind at all times.
Push-up work draws on your breath, so plan for it. The snake push-up is performed from the bottom position upward, and you need your breathing throughout the movement.
Exhale noticeably during the effort, strongly enough that you can hear yourself, and make that a habit.
Keep the breath moving
Section titled “Keep the breath moving”Keep the breath slow, deep, and continuous from the start to the end of the exercise. Do not hold it; let the air flow steadily, and keep the breath strong.
Keep breathing during a static hold. Breathe regularly and deeply while the core and chest stay tight, and hold the position stable.
In handstand practice, slow your breathing down as much as possible and take deep breaths in and out.
Controlled descents
Section titled “Controlled descents”When you lower from the top of a movement, take a deep breath at the top and let it out slowly during the descent. Push hard through the L-sit on the way down so the lowering stays comfortable and smooth.
Nose and mouth
Section titled “Nose and mouth”Take air in through the nose and release it through the mouth, and keep each breath deep. This pattern holds during intense training. In timed intervals, keep the nose-in, mouth-out rhythm and avoid rapid breathing.
If the room you are training in feels airless, open a window.
Breathing in mobility work
Section titled “Breathing in mobility work”Use the breath to make mobility work easier. When you stretch and open a position, breathe in and out; the breathing makes the opening easier.
For turning movements, inhale first, then turn through the full range and let the breath out slowly.