If there’s one exercise you need in your lower body strength-training routine, it’s the squat. No surprise here! The squat is a fundamental strength-training exercise that mainly works the lower body but also engages the core. Not only do squats boost raw muscle strength and size, they build functional strength that improves the way you move daily.
But squatting isn’t a smooth and fluid movement for everyone. For various reasons, including anatomy and mobility, some people can’t squat past parallel. If you’re trying to increase the depth of your own squats, you’re probably zeroing in on mobility and flexibility to help lower your body closer to the ground. But here’s an aspect of improving squat depth you might not have considered – your breathing. Is it possible that mastering how you breathe can help you also improve your squat depth?
The Physiology of Breathing During Squats
If you’re an athlete, you know how breathing can impact sports performance. As many coaches say, how you breathe can make or break you. The same may apply to strength training, including squats and how deeply you can squat with good form. By using smart breathing strategies, you can more easily keep proper body alignment, thereby making it easier to go deeper into a squat. When you breathe properly, you create a natural brace for your mid-section that aids core stability as you squat. This allows you to lower your body deeper into a squat. Plus, the more stable your torso is, the less likely you are to injure yourself too.
Intra-Abdominal Pressure (IAP)
One strategy that helps create that natural brace or internal support system for performing squats more efficiently is increasing intra-abdominal pressure. When you inhale deeply and fill your belly with air before lowering into a squat, you stabilize your midsection and give your spine more support and stability. This allows you to maintain better control with each squat, so you’ll use better form and can theoretically go deeper.
Diaphragmatic Breathing
One way to increase in intra-abdominal pressure for greater stability when you squat is to use diaphragmatic breathing. This variation of inhaling and exhaling, also known as belly breathing, engages key muscles like the ones that make up your abs and diaphragm. By increasing your intra-abdominal pressure with diaphragmatic breathing, you gain greater control over your spine and torso, making it easier to squat deeper.
Plus, if you get stressed out when going deep into a squat, diaphragmatic breathing calms your nervous system.
Here’s how to master diaphragmatic breathing and put it to use when you squat:
- Get comfortable.
- Stand or sit in a comfortable position. Apply one hand to your chest and one to your abdomen. Your hands will move as you breathe in and out.
- Take a deep breath.
- Breathe slowly and deeply without opening your mouth. Try to expand your diaphragm fully with each breath, not just your chest. Notice how the hand on your abdomen rises with each breath.
- As you inhale, brace your core muscles, so you’re increasing your intra-abdominal pressure and creating support for your torso and spine.
- Ensure each inhale lasts a minimum of 3 seconds and keep it controlled.
- After each controlled inhalation, breathe out in a slow manner while feeling your hand on your abdomen fall.
- Don’t completely release tension on your core as you exhale.
Now that you know how to breathe diaphragmatically, let’s see how to use it when you squat:
Set Up for Your Squat
Once you’re ready to squat, take another deep diaphragmatic breath in as you brace your core. Hold until you’re ready to squat.
- Descend into a squat.
- As you descent into a squat, keep your core braced, chest lifted, and your back straight.
- Exhale as you lift your torso back up
- To return to the starting position, push into the floor with your heels to raise your body back up. As you do, exhale slowly but forcefully. A slow, controlled exhale will help you keep the movement stable and controlled.
- As you push through your heels to stand back up, exhale forcefully through your mouth or nose. This helps maintain control and stability as you rise back to standing.
When using this technique, start with lighter weights or your own body weight. Don’t focus on using heavy weights or going too deep until your breathing patterns become second nature. One way to visualize it is to think of your diaphragm as a balloon that fills up each time you breathe.
What about the Valsalva Maneuver?
Many serious weightlifters use a breathing technique called the Valsalva maneuver when they lift. They do this for better torso support, giving them more stability when using heavy weights. To harness the Valsalva, they breathe in deeply and hold their breath as they lift or squat. While this approach increases intra-abdominal pressure for more stability, it also reduces the flow of blood back to your heart. This can raise your blood pressure and heart rate. So, this approach carries risks if you have hypertension or cardiovascular disease. Avoid doing this without discussing the pros and cons with your doctor.
Rhythmic Breathing (An Alternative to Diaphragmatic Breathing)
Some lifters prefer a more dynamic breathing pattern. This approach is where you inhale during the eccentric (lowering) phase and exhale during the concentric (rising) phase. This technique may help keep a steady oxygen supply to the muscles, potentially enhancing endurance during high rep sets or when working at submaximal loads.
Practical Applications for Improved Squat Depth
Are you ready to get started?
To tap into the power of breathing for improving squat depth:
- Practice diaphragmatic breathing techniques and master them, so you can apply it to your squat training.
- Experiment with rhythmic breathing too and see which works best for you when you squat.
- Learn to take a deep breath and brace your abs when you descend into a squat. Work on it until it becomes natural to you.
- Do breathing drills: Work on breathing exercises as you warm up to get ready for your squats.
Conclusion
Don’t underestimate the power of the breath better performance when you squat, especially if you’re trying to go deeper. It may just be the key to unlocking your full squatting potential and reaching new depths in your strength training journey.
References:
- Hopper SI, Murray SL, Ferrara LR, Singleton JK. Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. JBI Database System Rev Implement Rep. 2019 Sep;17(9):1855-1876. doi: 10.11124/JBISRIR-2017-003848. PMID: 31436595.
- Hackett, D. A., & Chow, C. M. (2013). The Valsalva maneuver: its effect on intra-abdominal pressure and safety issues during resistance exercise. Journal of Strength and Conditioning Research, 27(8), 2338-23451.
- Schoenfeld, B. J. (2010). Squatting kinematics and kinetics and their application to exercise performance. Journal of Strength and Conditioning Research, 24(12), 3497-35063.
- Gooyers, C. E., Beach, T. A., Frost, D. M., & Callaghan, J. P. (2012). The influence of technique on intra-abdominal pressure and lumbar spine posture during lifting and lowering tasks. Ergonomics, 55(9), 996-10044.
- Wilk, K. E., Escamilla, R. F., Fleisig, G. S., Barrentine, S. W., Andrews, J. R., & Boyd, M. L. (1996). A comparison of tibiofemoral joint forces and electromyographic activity during open and closed kinetic chain exercises. The American Journal of Sports Medicine, 24(4), 518-5275.
- McCartney, N. (1999). Acute responses to resistance training and safety. Medicine and Science in Sports and Exercise, 31(1), 31-37.
Related Articles by Cathe:
How Squat Depth Impacts the Muscles You Work
Squat Depth: How Low Should You Go?
5 Ways to Get More Benefits from Bodyweight Squats
Related Cathe Friedrich Workout DVDs:
STS Strength 90 Day Workout Program
All of Cathe’s Strength & Toning Workout DVDs
Total Body Workouts
Lower Body Workouts