What is Valsalva Maneuver (VM)? How does it help in strength training?

Another performance tip to improve your safety and lifting abilities during resistance training.

BIG EXHALE OUT. BIG INHALE IN. HOLD THE BREATH. PERFORM THE REPETITION. REPEAT.

Many of us perform Valsalva Maneuver (VM) involuntarily during various activities, from exerting force to mundane tasks like flipping an omelette. If you’ve been to the gym, you’ve likely noticed yourself holding your breath while pushing weights on a machine or lifting dumbbells off the ground.

The Valsalva Maneuver is a breathing technique commonly used during strength training to create intra-abdominal pressure, ensuring safety when lifting heavy weights. Following proper technique is crucial when lifting heavy, and mastering the Valsalva Maneuver is paramount. This pressurized breath-holding technique creates a stable air chamber that supports the spine and abdomen during lifts, reducing the risk of injury.

Ensuring a stable spine is essential for providing the foundation of any movement involving the upper and lower extremities. A stable spine not only supports loads but also protects the structure of the lower back. In conversations with numerous strength and conditioning experts, it was discovered that even a brief Valsalva Maneuver (VM) can aid resistance trainers in maintaining solid vertebral alignment and reducing the risk of lower back injuries.

NOW, HOW TO PERFORM VALSALVA MANEUVER?

  1. Exhale a big breath of air out from your mouth: Once you have made a strong grip with the weight that you intend to lift, taken your stance, and you are about to do your first repetition, take a big, loud breath of air out through your mouth.
  2. Take a big inhale in through your nose: Once the air is exhaled, you take a deep breath in through the nose, and hold.
  3. Perform a repetition: Do that one rep of yours, and move on to the next. Based on several research studies, it ideally takes 3 seconds to perform any repetitions, and consider yourself holding that breath for not more than that.
  4. Repeat: Perform 1.2.3 as you keep going with each repetition.

The Valsalva Maneuver (VM) is generally considered safe for most individuals and can significantly enhance load-bearing capabilities and progression in lifts. As a fitness trainer, I’ve personally experienced its positive impact on weightlifting performance. With consistent practice, VM becomes ingrained as muscle memory, aiding in improving weight training performance and safety over time.

Reference:

Hackett, Daniel A.; Chow, Chin-Moi. The Valsalva Maneuver: Its Effect on Intra-abdominal Pressure and Safety Issues During Resistance Exercise. Journal of Strength and Conditioning Research 27(8):p 2338-2345, August 2013.