As a breathing coach I really enjoyed your explanation of IAP. I’d love to see a video on breathing under a brace (cueing inhale/exhale) and how to cue the pelvic floor during lifting.
I find doing body weight squats while holding a kettle bell out in front helps to learn how to brace the core. Its amazing how much easier the ascent is when you're bracing.
this is dope man. keep it coming. i've been squatting for a long time but it always leads to injuries. your channel has helped teach me the importance of the IAP and i've spent a lot of time this year to learning the basics correctly this time and i've seen a huge change in my lifts, especially squat -- i don't have painful sessions anymore! also high bar ftw :D
Step 1 learn diaphragm breathing (not chest/lung breathing) Step 2 always use your nose to inhale (not your mouth) Step 3 use these two techniques to fill your stomach with as much air as possible Step 4 now brace as you would when someone is about to punch you in the abdomen (and never brace with your lower abs or that region in particular, thats how you get testicular hernias, always brace from the diaphragm/upper ab area)
Pretty sure I tweaked the FK out of my SI joint yesterday squatting. Took a year off working out and completely forgot the bracing aspect from powerlifting years past. It’s brutal and can barely walk. 😊Learned my lesson
All these information is redundant. if you can answer these following Questions your viewrs would thank you and I immensely. 1.How much air should you be holding in your stomach? full breath? little? as contraction of stomach or..? 2 . When stand up, should you exhale and inhale ? 3. I was told you by few, you exhale and inhale like you push up! that is impossible for me, but some people do.
Super helpful! Do you try to brace your core (or engage) throughout the day even when not doing heavy lifts? Thinking for posture and to stabilize your lower back. I've also seen videos around bracing that say to pull up your pelvic floor - do you have any perspective on that? I found your video so much more helpful and have a hard time identifying the pelvic floor (if that is even 'good'/the right advice to get sort of abdominal pressure)
I have two questions: - Do I contract my abs before breathing in for the brace? - How much air do I need to breath in for my brace? As much air as I can, or just enough to push my thumbs/hands away in the sandwich drill?
I’ve started binging a lot of your videos, appreciate all your free knowledge man 👏🏽 the hip and ankle mobility videos have been so freaking helpful. One love 🤙🏽
With a lowbar squat, where you're upper body is rotated a bit more forward, is there anything else to pay attention to? As bracing them becomes more difficult
Can anyone clarify. At the moment that you brace your core, are you also holding your breath? If you're supposed to breathe while bracing, l find that maintaining the strong brace is compromised.
When im pushing very hard i simply leave my airway open (no bracing) putting all my focus on the push and core stability. when i feel i need air i have a sip of it but i find i can focus way more and push really good when i starve air for a moment. i also take extreme hot baths if i keep window shut and have just slow little breathing i can sit in it for an hour just keep topping up hot water. but if i open window and breath deep i cant stay in even for 15- 20 min max need to get out and cool down feeling like on hangover.
Ok… I understand the diaphragm breathing and bracing… but do you hold your breath when you lift them exhale at the top? Or breathe while bracing and lifting? I recently started getting exertion headaches and I think breathing is the cause.
Wouldn’t this create pressure on your pelvic floor and lead to things like prolapse or hernias? I think of it like inflating a balloon inside your body and then putting a bunch of pressure on it. That pressure has to go somewhere.
Hi Aaron, I'm interested that you referred to the role of the pelvic floor in strength and stability, but you didn't talk about active bracing of that muscle group. Few people want to talk about it, but I've learned that incontinence, prolapse and hemorrhoids are common among weightlighters - that vulnerablility to these problems is increased by deep squats in a wide stance with weights. There are trainers who teach bracing of the pelvic floor throughout squats and other trainers who teach bracing of the pelvic floor when exhaling and standing up. And still more who don't talk about this at all. What is the best practice in your view?
I would also be interested in a video about pelvic floor with heavier lifting. In previous pelvic floor training I've done, the training is the knack, or blow before you go. Essentially, the cue would be to exhale as you come up from a sit or a squat to activate the PF. Now that isn't in a heavy lift, but how do you combine firing your pelvic floor with bracing/ holding your breath in a squat with a heavier load?
I am using the Valsalva method during all my heavy lifting. Question: Should I still be feeling sinus pressure while doing bracing and holding my breath?
When you exhale or push that breath out then stabilize, are you holding your breath to maintain that stabilization through or until the end of that movement? @SquatUniversity
How about lighter sets (60-80% of your 1RM), should you breathe and brace any differently, because it seems like you would be using too much energy and gas out before the set is over.
Thanks! Could you Please help to check if I understand you properly, Thanks! 1, how to brace = inhale while lift the pelvic floor muscle 2, hold the breath when squat down = bracing Thanks !
I am not a lifter, just learning to lift a bit heavier. Are you saying he will not breath in on the way down and breath out on the way out of the squat (like I was tought)? Will he hold his breath during the lift?
Yes. Inhale BEFORE going down, hold your breath during the entire lift (or at least until you've cleared the difficult part on your way up). What you were taught is wrong and it's generally spread by hobby level coaches who supervise casuals during easy training in your local public gym.
You can do that on light stuff and endurance training like lunges and push ups but heavy stuff needs a hard brace with held breath. 2 different skills.
@@fartmaster--po4ti This. Casuals and steroid using "fitness youtubers" who just do pump workouts or try to "feel the burn" can get away with no bracing. Anyone who is trying to train hard will generally figure out very quickly that they need to hold their breath.
Yes. Inhale at the top - hold it and then don’t let it out until you get past the sticking point of the ascent which is about half way up for most people. Then repeat
Im having issues with bracing properly on the heaviest loads. At the point where I almost don't feel the activation of the core and becomes unsure if I should breathe first or brace first. Sometimes I feel it's best to breathe and brace, and sometimes brace and then breathe. Is there any advice on this? or is the short answer to train the core more? any long answer? Thx
I followed Mark ripptoes advice for a year and it destroyed my lower back. I switched to following this channel and my back is finally starting to feel normal again.
I’ve tried this for weeks, and even tried this with a personal trainer who specialized in strength training. No matter what I do, I CANNOT brace properly. When I try to brace under no load I feel like passing out and get pressure in my skull, even while I try breathing with the McGill 3. When I try this under load it actually hurts my lower back more. I can’t seem to do it!!! :( and thus I can’t do deadlifts or squats
@@MrTitancougar honestly bro, I just practicing and now a year later I’m 2X stronger. Sometimes bracing isn’t perfect still, but I just learned to control my breathing and as my abs got stronger so did the bracing.
@@danielavalos8466 was there anything special you used or did to help with the process? Or were you mostly doing OG things like ab workouts and common leg movements like squats
lately, when squatting and bracing, i’ve been becoming very light headed at the top after my lift. is there a way i can fix this? it’s lead to major headaches and other stuff from not breathing enough
There’s a difference between bracing your core and holding your breath. Seems like you’re just holding your breath. There will be CO2 build up for sure obviously but eat more as you lift and also exhale as you get up
@@1ygginger748 the video explains it really well I’m still learning. I just practiced it today in my deadlifts. I actually felt less dizzy thinking of it now after my sets. How I tried was practice bracing your core but still breathing. When I braced and got into position I took a few breaths and still kept the core tight. It helped for sure. Hard to explain. But he explains it well in the vid^
@@cadeanderson5102 no that’s not correct and will result in you hurting your back. You need to hold your breath in during reps. If you need a breath then breath out and in between reps. You may get away with that while deadlifting lighter weights but you’ll hit a wall very soon.
I see youve been learning from the dark side strength guys. Or Alexander Bromley (who gave credit to dark side strength). That is where the ribs down cue comes from. All else aside though it was better than the athlean x reverse valsalva breathing, and not bracing. That he dug out from ancient bodybuilding books that were trying to find a way to reduce the waist, and still lift heavy.
You take a deep breath in at the beginning of the squat, brace your abs and descend. On the way back up slowly exhale while maintaining core stability.
What…? It’s breath support this entire time? I’m a singer so I’m used to breathing through your abdominal! I never knew you do that when exercising too.
So i have a question, when just standing still/while not performing the action itself, should i lose the brace and do it only when performing the action? Or i should always have core tight, and just breath in just before the action?
I'm not sure when you breathe out and take a new breath? I find myself blacking out when I use this technique. Please help. Coaches say that blacking out is normal or ignore my problem?
How is the diaphragmatic breathing different from belly breathing if you're still trying to breathe to push the fingers out? Isn't that pushing your stomach out? I'm not understanding the difference
You mean tightening them like doing keygel? I have heard not to do that whel holding your breath as it riska hernia but i would like to know more information.
Hello there, I"d like t do squats everyday for improving my strength, power and fitness. What program should I follow? How many sets, reps and load should I do? Thanks in advance.
Damn I get so many exertion headaches man it’s bad I threw up yesterday and I can’t workout today cuz I got another headache. I tried this and it’s still not working maybe the mroe I practice
Thanks for a great post. My question is Do you use this techique only when heavy lifting or is it better generally to use it in everyday life and other workout activities?
I can tell you from experience that it's great for bracing yourself for a heavy lift, and good for any physical activity which includes spine stabilization or flexion (picking up things, carrying things, bending over...). I would recommend having a tight core during all exercises, since it prevents injury and promotes core stability. I learned an amazing cue to help activate the bracing properly: just take in a big breath, and then a very quick sip of air, like a cough but with reversed air flow. This activates the reflex that tightens the obliques and lower abs automatically.
@@TheXxmadmanxxkkk thank you very much for sharing your experience. And since it is so good, I will definitely try to use in any daily activity. I started using this technique with my workouts and I really felt the difference. 💪
Imho you should use the breathing technique only during heavy lifts.Or did you a squat to pick up your smartphone from the floor 😉 Your spine is flexible and you should use this flexibility.
Maybe I am doing something wrong while diaphram breathing. It makes me feel tired and dizzy very much even if I do not lift, just breath and hold 2-3 seconds.
Daren needs a raise, he's got to be the only person I've seen who is able to stand silently to the side without ever looking awkward.
He's not a human
true lol
Every gym should show new members this video. So much more specific than the common, breath in your belly brace your core advice.
As a breathing coach I really enjoyed your explanation of IAP. I’d love to see a video on breathing under a brace (cueing inhale/exhale) and how to cue the pelvic floor during lifting.
Thank you for the suggestionI would love to see that as well.
I would love to see a video on this topic too!
This!
I would love that too
Yes agreed!
As a Respiratory Therapist I approve any and all diaphragmatic breathing techniques!👌🏾👍🏾
Historically speaking, I've half-assed squats & core exercises - these techniques are great
Fellow RT myself, I agree
And as a Sport Scientist myself, I approve it too. Wearing blue shirt is great for respiratory. #Blue sky
Ismael what is a respiratory therapist? And when do we consult one?
I find doing body weight squats while holding a kettle bell out in front helps to learn how to brace the core. Its amazing how much easier the ascent is when you're bracing.
Kettle bell squats then
this is dope man. keep it coming. i've been squatting for a long time but it always leads to injuries. your channel has helped teach me the importance of the IAP and i've spent a lot of time this year to learning the basics correctly this time and i've seen a huge change in my lifts, especially squat -- i don't have painful sessions anymore! also high bar ftw :D
What does ftw mean?
@@LiamDouglas-ft7xh for the win
@@asheverything6782I thought it meant fuck the what.
I should've learned this 15years ago...😢😢such a wonderful world we're living in
Step 1 learn diaphragm breathing (not chest/lung breathing)
Step 2 always use your nose to inhale (not your mouth)
Step 3 use these two techniques to fill your stomach with as much air as possible
Step 4 now brace as you would when someone is about to punch you in the abdomen (and never brace with your lower abs or that region in particular, thats how you get testicular hernias, always brace from the diaphragm/upper ab area)
“Take your six pack and go just outside…” yea, I may have a problem locating my six pack…
BY FAR, THE BEST VIDEO ON BREATHING AND BRACING!!! THANK YOU!!
Aalaa Sir! Bot kamaal technique btayu ap ne. Koi b workout iss trha easy ho jata hy❤
Pretty sure I tweaked the FK out of my SI joint yesterday squatting. Took a year off working out and completely forgot the bracing aspect from powerlifting years past. It’s brutal and can barely walk. 😊Learned my lesson
Great Video Dr. Aaron. For Romanian deadlift I breathe in & brace at bottom, at top breathe out and repeat. Have a great day 🙌🏋️♀️👏
Wow I can’t thank you enough for this information, I appreciate your dedication to sharing this awesome content!!!!!! Thanks so much!!!!
Thanks Doc, you’re a blessing for everyone!
Can you please do a video about how to engage the pelvic floor during a squat or deadlift? And why it's important?
Are you referring to kegels?
Awesome info. Thanks!
P.S
Has anyone ever mentioned that you look awfully familiar to Sean William Scott aka Stifler.
Haha almost everyday on social media
Exactly what I've been looking for. Legend 💪 🙌
I can breath and brace so well in my living room...but not so much under the actual barbell.
Then take the barbell to your living room. PROBLEM SOLVED.
All these information is redundant. if you can answer these following Questions your viewrs would thank you and I immensely.
1.How much air should you be holding in your stomach? full breath? little? as contraction of stomach or..?
2 . When stand up, should you exhale and inhale ?
3. I was told you by few, you exhale and inhale like you push up! that is impossible for me, but some people do.
Super helpful! Do you try to brace your core (or engage) throughout the day even when not doing heavy lifts? Thinking for posture and to stabilize your lower back. I've also seen videos around bracing that say to pull up your pelvic floor - do you have any perspective on that? I found your video so much more helpful and have a hard time identifying the pelvic floor (if that is even 'good'/the right advice to get sort of abdominal pressure)
This is what I'm looking for 🔥
Thnku for this useful information Sir 🙌
I have two questions:
- Do I contract my abs before breathing in for the brace?
- How much air do I need to breath in for my brace? As much air as I can, or just enough to push my thumbs/hands away in the sandwich drill?
I’ve started binging a lot of your videos, appreciate all your free knowledge man 👏🏽 the hip and ankle mobility videos have been so freaking helpful. One love 🤙🏽
The best way of describing “brace your core”
When needing another breath, do you just maintain tightness and repeat?
With a lowbar squat, where you're upper body is rotated a bit more forward, is there anything else to pay attention to? As bracing them becomes more difficult
Can anyone clarify. At the moment that you brace your core, are you also holding your breath? If you're supposed to breathe while bracing, l find that maintaining the strong brace is compromised.
It happens exactly the same to me!! I wonder the same 😩😢
When im pushing very hard i simply leave my airway open (no bracing) putting all my focus on the push and core stability. when i feel i need air i have a sip of it but i find i can focus way more and push really good when i starve air for a moment. i also take extreme hot baths if i keep window shut and have just slow little breathing i can sit in it for an hour just keep topping up hot water. but if i open window and breath deep i cant stay in even for 15- 20 min max need to get out and cool down feeling like on hangover.
But during the rep should i just hold my breath ? I find it harder to lift that way
Really good! Should I exhale while I am squatting down?
Never. Only when you come up.
@@Genuiwinemore like once you reach the top
Dude you explain things the best 👌
Appreciate the video. How would you recommend excelling? Does it matter if you breathe through your nose or mouth?
I feel more tension in my core when I inhale through my mouth.
I also want to ask the author or get other people's opinions on this matter.
Theseasonorg explains the whole bible God bless
Nope! Any gospel that says you can lose your salvation is not the gospel!
I'm not very good at this, got to practice!
This is amazing doc. Thanks a ton!
Love your squat mechanics vids 💕 Thanks again, Dr 🙏🏻
Ok… I understand the diaphragm breathing and bracing… but do you hold your breath when you lift them exhale at the top? Or breathe while bracing and lifting?
I recently started getting exertion headaches and I think breathing is the cause.
The reason I ordered your new book
Hey! Should I be holding my breath through a whole rep then? I see many people exhale on the what up on a squat.
hey, all of it is good, but can bracing cause a hiatal hernia? , also is bracing and valsalva maneuver the same thing?????
Lol why am I struggling so hard with this. I don't know if I'm doing it right or not 😂
It's very hard to do if you have never done abdominal breathing before because we used to breathe with our chest
Wouldn’t this create pressure on your pelvic floor and lead to things like prolapse or hernias? I think of it like inflating a balloon inside your body and then putting a bunch of pressure on it. That pressure has to go somewhere.
Awesome video!! Thank you 🙏🏻
You’re welcome! Glad you liked the video!
Great video 👍🏼
As a regular person with no accrediting certificate, I approve.
Hi great video but how about breathing out?? How and when?? Sounds a bit silly but this is just one part of the breath.
Hi Aaron, I'm interested that you referred to the role of the pelvic floor in strength and stability, but you didn't talk about active bracing of that muscle group. Few people want to talk about it, but I've learned that incontinence, prolapse and hemorrhoids are common among weightlighters - that vulnerablility to these problems is increased by deep squats in a wide stance with weights. There are trainers who teach bracing of the pelvic floor throughout squats and other trainers who teach bracing of the pelvic floor when exhaling and standing up. And still more who don't talk about this at all. What is the best practice in your view?
I would also be interested in a video about pelvic floor with heavier lifting. In previous pelvic floor training I've done, the training is the knack, or blow before you go. Essentially, the cue would be to exhale as you come up from a sit or a squat to activate the PF. Now that isn't in a heavy lift, but how do you combine firing your pelvic floor with bracing/ holding your breath in a squat with a heavier load?
Are you referring to doing kegels while lifting?
@@StrongbyLee in effect - yes.
Seems like I wasn't even bracing at all in my life before, i can finally feel my obliques
Thank you so much Dr. Aaron, please post a video for proper breathing and bracing in pullups.
Thats the information i want man thankz
I am using the Valsalva method during all my heavy lifting. Question: Should I still be feeling sinus pressure while doing bracing and holding my breath?
When you exhale or push that breath out then stabilize, are you holding your breath to maintain that stabilization through or until the end of that movement? @SquatUniversity
When are you supposed to exhale?
How about lighter sets (60-80% of your 1RM), should you breathe and brace any differently, because it seems like you would be using too much energy and gas out before the set is over.
I find it’s helpful to hold my breath for more than one rep in such cases
Thanks!
Could you Please help to check if I understand you properly, Thanks!
1, how to brace = inhale while lift the pelvic floor muscle
2, hold the breath when squat down = bracing
Thanks !
Thank you!!!! I will keep this in mind while working out!
I was told by physical therapist to brace my stomach....by pushing it out. To avoid hurting my spine. No one says that here
Thank you
Do you exhale on your way back up?
No. You exhale once you reach the top.
@@andrewtanczyk4009thx man
Pure knowledge
I am not a lifter, just learning to lift a bit heavier. Are you saying he will not breath in on the way down and breath out on the way out of the squat (like I was tought)? Will he hold his breath during the lift?
Yes. Inhale BEFORE going down, hold your breath during the entire lift (or at least until you've cleared the difficult part on your way up). What you were taught is wrong and it's generally spread by hobby level coaches who supervise casuals during easy training in your local public gym.
You can do that on light stuff and endurance training like lunges and push ups but heavy stuff needs a hard brace with held breath. 2 different skills.
@@fartmaster--po4ti This. Casuals and steroid using "fitness youtubers" who just do pump workouts or try to "feel the burn" can get away with no bracing. Anyone who is trying to train hard will generally figure out very quickly that they need to hold their breath.
Yes. Inhale at the top - hold it and then don’t let it out until you get past the sticking point of the ascent which is about half way up for most people. Then repeat
@@SquatUniversity thank you. Very clear now.
Im having issues with bracing properly on the heaviest loads. At the point where I almost don't feel the activation of the core and becomes unsure if I should breathe first or brace first. Sometimes I feel it's best to breathe and brace, and sometimes brace and then breathe. Is there any advice on this? or is the short answer to train the core more? any long answer? Thx
Great video!!!
Thank you!!
I followed Mark ripptoes advice for a year and it destroyed my lower back. I switched to following this channel and my back is finally starting to feel normal again.
just out of curiosity what was his advice?
Yeh what was his advice? I thought his squat advice was pretty good. Can you share what destroyed your back? What cues?
I’ve tried this for weeks, and even tried this with a personal trainer who specialized in strength training. No matter what I do, I CANNOT brace properly. When I try to brace under no load I feel like passing out and get pressure in my skull, even while I try breathing with the McGill 3. When I try this under load it actually hurts my lower back more. I can’t seem to do it!!! :( and thus I can’t do deadlifts or squats
I have the same issue like you have but I'm still doing those exercises, no issues so far but yeah I don't know how to do it
Did you ever find a solution?
@@MrTitancougar honestly bro, I just practicing and now a year later I’m 2X stronger. Sometimes bracing isn’t perfect still, but I just learned to control my breathing and as my abs got stronger so did the bracing.
@@danielavalos8466 was there anything special you used or did to help with the process? Or were you mostly doing OG things like ab workouts and common leg movements like squats
Sir u r genius 👍👍👍👌
is there a difference breathing from the mouth or nose? is it one better than the other one?
Do you hold your breath when you breath??
lately, when squatting and bracing, i’ve been becoming very light headed at the top after my lift. is there a way i can fix this? it’s lead to major headaches and other stuff from not breathing enough
There’s a difference between bracing your core and holding your breath. Seems like you’re just holding your breath. There will be CO2 build up for sure obviously but eat more as you lift and also exhale as you get up
@@cadeanderson5102 That actually makes a lot of sense, do you have any tips to actually brace the core?
@@1ygginger748 the video explains it really well I’m still learning. I just practiced it today in my deadlifts. I actually felt less dizzy thinking of it now after my sets. How I tried was practice bracing your core but still breathing. When I braced and got into position I took a few breaths and still kept the core tight. It helped for sure. Hard to explain. But he explains it well in the vid^
@@cadeanderson5102 no that’s not correct and will result in you hurting your back. You need to hold your breath in during reps. If you need a breath then breath out and in between reps. You may get away with that while deadlifting lighter weights but you’ll hit a wall very soon.
@@OrdellRob I agree with you.
Daren GOMAB BRO
Squat University always coming in clutch for me!
So good
I see youve been learning from the dark side strength guys.
Or Alexander Bromley (who gave credit to dark side strength).
That is where the ribs down cue comes from.
All else aside though it was better than the athlean x reverse valsalva breathing, and not bracing.
That he dug out from ancient bodybuilding books that were trying to find a way to reduce the waist, and still lift heavy.
Do you hold your breath throughout the movement and then exhale?
That's what I'm wanting to know
You take a deep breath in at the beginning of the squat, brace your abs and descend. On the way back up slowly exhale while maintaining core stability.
What…? It’s breath support this entire time? I’m a singer so I’m used to breathing through your abdominal! I never knew you do that when exercising too.
What about intracranial pressure? Holding your breath during an intense weight- lifting technique sounds like a great way to have a stroke.
So i have a question, when just standing still/while not performing the action itself, should i lose the brace and do it only when performing the action? Or i should always have core tight, and just breath in just before the action?
50% of this video: how to breath and brace when lifting heavy
Other 50%: this belt
what is the opening track ? Sounds good
Is It better to inhale with your nose or mouth?
while doing the squat, are you exhaling or holding your breath--- newbie here
Hello do you need to hold your breath during the whole life because I have hard time to keep the brace going if I try to breathe. Thanks
What is the delivery time? I live in California
Thank you very much for this detailed explanation sir. Was very helpful, going to try it out every time for compound movements.
I'm not sure when you breathe out and take a new breath? I find myself blacking out when I use this technique. Please help. Coaches say that blacking out is normal or ignore my problem?
So do you do this every rep?
How is the diaphragmatic breathing different from belly breathing if you're still trying to breathe to push the fingers out? Isn't that pushing your stomach out? I'm not understanding the difference
Maybe I need that belt. Still feeling like I'm breathing only 180 and not 360 (stomach only).
Are you doing anything with your abs during this?
You need to breathe with your mouth or noise? or no matter?
Thank you so much for this video, I have been breathing backwards for years 😬. I bought the breathing belt to break that habit
Can i use the weight lifting belt even if i have an umbelical hernia? Hope to hear u soon.. Thank you
yes you can - there are hundreds of clients that have seen instant benefit with umbilical hernia
Does tensing pelvic floor muscles increase intra-abdominal pressure? Is that worth doing for big lifts?
You mean tightening them like doing keygel?
I have heard not to do that whel holding your breath as it riska hernia but i would like to know more information.
Hello there, I"d like t do squats everyday for improving my strength, power and fitness.
What program should I follow?
How many sets, reps and load should I do?
Thanks in advance.
Damn I get so many exertion headaches man it’s bad I threw up yesterday and I can’t workout today cuz I got another headache. I tried this and it’s still not working maybe the mroe I practice
When will be your book again avaliable at amazon?
Great value 40 lbs is perfect more weight would be uncomfortable
just to clarify: inhale through mouth than exhale through nose..is that it?
Thanks for a great post. My question is Do you use this techique only when heavy lifting or is it better generally to use it in everyday life and other workout activities?
I can tell you from experience that it's great for bracing yourself for a heavy lift, and good for any physical activity which includes spine stabilization or flexion (picking up things, carrying things, bending over...). I would recommend having a tight core during all exercises, since it prevents injury and promotes core stability. I learned an amazing cue to help activate the bracing properly: just take in a big breath, and then a very quick sip of air, like a cough but with reversed air flow. This activates the reflex that tightens the obliques and lower abs automatically.
@@TheXxmadmanxxkkk thank you very much for sharing your experience. And since it is so good, I will definitely try to use in any daily activity. I started using this technique with my workouts and I really felt the difference. 💪
Imho you should use the breathing technique only during heavy lifts.Or did you a squat to pick up your smartphone from the floor 😉 Your spine is flexible and you should use this flexibility.
Maybe I am doing something wrong while diaphram breathing. It makes me feel tired and dizzy very much even if I do not lift, just breath and hold 2-3 seconds.