The correct breathing method for squats

Many people do not perform squats in a standard way, which can lead to ineffective hip exercises and can easily lead to muscle strain. Therefore, when doing squats, we should pay attention to strength and breathing. When squatting, pay attention to inhaling while squatting and exhaling when standing up. This can promote blood circulation and prevent cerebrovascular diseases.

How to breathe while squatting

There has always been a lot of controversy about how to breathe during squat training. Some people believe that "inhale when squatting and exhale when standing up" is a good way to lower the peak blood pressure during squats and reduce the probability of cerebrovascular accidents during training. Such suggestions are actually a misunderstanding of the relevant mechanisms. They exaggerate the incidence of sports-related cerebrovascular disease and underestimate the incidence of a very common orthopedic disease.

Those who insist on "inhaling when squatting and breathing when standing up" believe that this pressure in the chest and abdominal cavities will also act on the cardiovascular system in the torso. This increase in pressure will be transmitted to the head through the blood vessels and may cause cerebrovascular accidental injury. However, such concerns seem to be unnecessary, as they ignore several facts. The most important of these is that if the pressure across a diaphragm is to break it, there must be a pressure differential, that is, the pressures on both sides of the diaphragm must be different, otherwise the diaphragm will not rupture. When we use the Valsalva maneuver during squats, the overall pressure is increased and there is no pressure difference at any boundary.

1. When inhaling: the coccyx is contracted; when exhaling: the coccyx is opened.

2. When inhaling: only use your nose; when exhaling: you can exhale through your mouth and nose.

3. When doing squats, use the breath-holding breathing method, which means you can hold your breath in your chest when you exert force, and exhale when you relax.

Squat movement standard

Before starting squats, you need to have a correct standing posture, with your feet pointed and naturally open at a 30-degree angle, and the distance between your feet slightly larger than shoulder width. When squatting, the upper body should not be bent, but should be slightly tilted forward. The knee moves in the same direction as the toes. Extend your hips back as if you were doing a back bench press. The intensity of the squat requires the upper thighs to reach horizontal level or slightly lower than horizontal level. There are no requirements for the arms, but the eyes should look forward to avoid bending the cervical spine. Exercise movements should be performed at a constant speed and maintain good coordination.

When doing squat exercises, there are many things you need to pay attention to in order to avoid adverse effects on your health. When doing squats, you must maintain the correct posture, but this can easily cause damage to the joints, so you need to control the intensity when exercising and avoid over-exercising. Joint injuries are prone to occur during exercise. If pain occurs in the joints, you need to stop exercising immediately, otherwise the symptoms will become more serious and you will need to go to the hospital for treatment if necessary.