How the Heck Should You Breathe in a Lift? (Part 1)
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Breathing may seem like a simple and instinctive process, but did you know that it plays a critical role in optimizing your performance during resistance training?
In this 2-part series of the Embrace Your Real podcast, I’m going to answer one of the Frequently Asked Questions in my Movement with Julie App: How should you breathe in a lift? We’re going to dive into the role of breathing in your workouts, its benefits, and how to do it properly.
If you loved this episode, you will also love
Episode - 303: 15 Basic Resistance Training Principles You Need to Know Part 1
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Transcript:
[00:00:00] Hey. Hey, beautiful human. Can I steal 5 minutes of your time? I have something super important to share with you, but I promise I'll be really quick. You're listening to my weekly bonus episode of Embrace Your Real with Me, Julie Ledbetter. I'm about to give you a quick tip for building your confidence, honoring your body, and unconditionally loving your authentic self. Stay tuned. If you're ready to embrace a real. Let's get it. Let's go. [00:00:22][22.7]
[00:00:31] Hello and welcome back to another episode on the Embrace Your Real podcast. This is a common question that I get a lot, especially in my movement with Julie Community, which is why I thought I would put together a quick bonus episode on how to kind of guide you through breathing properly during your lifts. [00:00:45][14.0]
[00:00:45] Breathing might seem like a simple and intuitive process, but it actually can play a crucial role in optimizing your performance with resistance training. And so, believe it or not, breathing properly actually allows you to lift heavier and knock out more reps, which means breathing properly can actually help you to see better results in your workouts, which is why we're going to be diving into it. This is actually part one of a two part series, so stay tuned. [00:01:09][23.8]
[00:01:10] But before we dive in, I want to share this review. The comes from Fertility Girl. She gave a five star review and said the number one inspiring podcast. I'm so thankful I came across this podcast. This podcast has brought so much inspiration to my everyday life and has allowed me to love myself and my body. Thank you, Julie. Also, your workout clips on Pinterest are amazing. I love that so much. [00:01:30][20.4]
[00:01:30] Thank you so much for tuning in. Also, thanks for being a part of the Pinterest community. I love you guys so dang much. All right. So like I said, this is going to be part one of a two part series. So in today's episode, we're going to be talking all about why breathing properly is important. So we're kind of laying the foundation before we talk about the what like the actual practical how to breathe, which will be in part two of next week. [00:01:54][23.5]
[00:01:54] So reason number one, why to breathe properly is when you exhale during the correct part of the left, that exhale is actually going to give you more power, making you stronger in the lift and allowing you to lift heavier weights. You'll also find if you exhale in the incorrect part of the lift, you'll actually feel weaker and won't be able to perform as many reps or as much weight. [00:02:15][20.8]
[00:02:16] Don't worry. Again, we're going to go into much more detail on how to exhale at the correct time in next week's episode. [00:02:21][5.5]
[00:02:22] But reason number two why to breathe properly is because proper breathing helps to stabilize your core. So when you inhale deeply and engage your core muscles, you're actually creating a solid foundation for lifting heavier weights and performing dynamic movements. This abdominal pressure acts as a natural weight belt, which helps to support your spine and reduce the risk of injury. [00:02:42][20.6]
[00:02:43] Number three, proper breathing optimizes your oxygen supply and carbon dioxide removal. So during intense workouts, your muscles require oxygen, obviously to generate the energy and remove waste products like carbon dioxide. So a deep inhalation allows for increased oxygen intake, providing more fuel for your muscles and enhancing endurance. So on the exhale, you're actually expelling that carbon dioxide, which prevents its accumulation and the associated discomfort and fatigue from it. [00:03:13][29.7]
[00:03:13] And lastly, the fourth reason why to breathe properly is because it helps to promote mind, muscle, connection and concentration. So focusing on your breath allows you to kind of center your attention, improve your concentration, and engage specific muscle groups effectively by singing your breathing pattern with the movement, you're actually enhancing your coordination, stability and control. So overall, breathing correctly while lifting weights. This is going to help to optimize oxygen intake, which stabilizes your core, enhances focus. That mind muscle connection allows for the proper activation of the muscles involved in that specific lift. And these factors combined contribute to the improved performance and the ability to lift heavier weights. [00:03:55][42.3]
[00:03:56] So like I said, today, we're laying the foundation in part two. We're going to dive into some common mistakes and also kind of the what the practical, how to breathe properly during your life. So stay tuned for that next week. In the meantime, though, I know you'll also love episode 303, which is a three part series. It's the 15 basic resistance training principles you need to know. [00:04:16][20.5]
[00:04:17] So I will link part one in the show notes that you can start that three part series. I really think that that will be beneficial for you to understand as well. If you are interested in just optimizing your results in your resistance training journey. But that is all that I have for today's episode. Again, stay tuned for part two next week. I love you so much. I mean it and I'll talk to you in the next one. [00:04:37][20.0]
[00:04:47] All right, sister. That's all I got for you today. But I have two things that I need you to do. First thing, if you are not already following me on the gram, be sure to do so. Julie A Ledbetter. Yes, It's with an A the middle for that daily post work out real talk, healthy tips and tricks, and honest accountability to keep your mind and heart in check. The second thing be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world. And I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and sexy. Here in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace Israel because you're worth it. [00:04:47][0.0]
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