Breathing is something you do every second of the day without even thinking about it. But when you’re working out, it’s more than just an automatic function, it’s a tool that can help you lift better, stay stronger, and avoid injury.

It’s also something people get wrong all the time. Especially during resistance training.

You’ve probably heard trainers talk about “core breathing” or “diaphragmatic breathing,” but have you ever wondered why it matters? And what about the whole nasal versus mouth breathing debate, does that really affect your lifts? Let’s break it down.

The Basics: Why Breathing Matters in a Workout

When you’re lifting, you need oxygen. But it’s not just about getting oxygen into your lungs; it’s about using your breathing to activate the right muscles and stabilize your body.

When you breathe correctly, you create something called intra-abdominal pressure (IAP). Think of IAP like a brace around your spine. Without it, your spine’s like an unprotected pipe trying to carry a heavy load. With it, your spine’s like a steel-reinforced pipe, strong, stable, and capable of handling more weight.

When people use proper breathing techniques, they are able to engage their core better and prevent excessive strain on the lower back. This is key when doing exercises like squats, deadlifts, or overhead presses, where your spine bears much of the load.

Nasal Breathing vs. Mouth Breathing

Now, here’s where it gets interesting. Most people don’t think twice about whether they’re breathing through their nose or mouth while lifting. But there’s a big difference between the two.

Nasal breathing is optimal for stabilizing the core. When you inhale through your nose, you automatically engage your diaphragm, the muscle that’s responsible for deep breathing and creating that internal pressure (IAP) around your core. The diaphragm pushes down, and your abdominal muscles contract to create pressure. This stability keeps your spine protected and helps you generate more force.

On the other hand, mouth breathing can lead to shallow breaths, which means you’re not fully engaging your diaphragm. This can lead to less intra-abdominal pressure and more reliance on your spinal muscles, like the spinal extensors (the muscles that run along your back). When these muscles are overused, they can become strained, causing back pain or even injury.

If you’re breathing through your mouth, you might also notice that your back arches more, especially during squats or deadlifts. That’s because your body compensates for the lack of IAP by relying more on the back muscles. This hyperextension is a prime cause of lower back pain, and if it happens consistently, you could be setting yourself up for injury.

How to Breathe Properly During Resistance Training

Here’s how you can use your breathing to get the most out of every rep and stay injury-free:

Inhale Through Your Nose: Focus on breathing through your nose. Inhale deeply, and try to fill your belly, not just your chest. Your abdomen should expand outward as your diaphragm drops, creating that intra-abdominal pressure.

Exhale Through Your Mouth (Controlled): You should exhale during the “effort” phase of the lift—when you’re pushing the weight away from your body. For example, when you’re pressing the barbell overhead or pushing the squat back up. But don’t just let all the air rush out. Control your exhale so that you don’t lose your IAP.

Engage Your Core: As you inhale, imagine your belly button is attached to a string that’s being pulled toward your spine. This visualization helps you engage the transverse abdominis, the deep muscle that wraps around your core like a corset.

Focus on Timing: Breathing should be in sync with your movements. If you’re moving too fast to breathe correctly, slow down. Make sure your breath matches the tempo of your lift.

If you want to lift more, avoid injuries, and feel stronger, then you need to breathe right. Inhale through the nose, exhale through the mouth and always engage your core. Your spine will thank you.

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Reference Links:

Abdominal Breathing Effect on Postural Stability and the Respiratory Muscles’ Activation during Body Stances Used in Fitness Modalities

Apostolina Foskolou, Analina Emmanouil, Konstantinos Boudolos and Elissavet Rousanoglou
biomechanics, Published 12 September 2022

Click Here for the Study: https://www.mdpi.com/2673-7078/2/3/37

 

Relationship between Respiratory Function and the Strength of the Abdominal Trunk Muscles Including the Diaphragm in Middle-Aged and Older Adult Patients

Yuki Kurokawa, Satoshi Kato, Noriaki Yokogawa, Takaki Shimizu, Hidenori Matsubara, Tamon Kabata and Satoru Demura
Journal of Functional Morphology and Kinesiology, Published 26 September 2024

Click Here for the Study: https://www.mdpi.com/2411-5142/9/4/175

 

Interaction of breathing pattern and posture on abdominal muscle activation and intra-abdominal pressure in healthy individuals: a comparative cross-sectional study

Masashi Kawabata, Norihiro Shima
Scientific Reports - Nature Research, Published 2023 Jul 13;13:11338. doi: 10.1038/s41598-023-37629-5

Click Here for the Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC10344968/

 

The Effect of the Intra Abdominal Pressure (IAP) Breathing

Hiroshi Bando
Archives of Pulmonology and Respiratory Medicine, Published 31 Dec, 2018

Click Here for the Study: https://sryahwapublications.com/archives-of-pulmonology-and-respiratory-medicine/pdf/v1-i2/5.pdf

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1/24/2025
Updated 9/2/2025