In previous article, we explained why “silent” training is dangerous and how to sync breath with movement.
Now it’s time to dive into advanced strength training breathing – techniques used by top athletes to lift heavy without injury.
World-class powerlifters like Hafþór Júlíus Björnsson (“The Mountain” from Game of Thrones) rely on two things: diaphragmatic breathing and bracing. These tools change how you train – and protect your spine.
Diaphragmatic Breathing – More Than “Breathing Into the Belly”
Most people breathe poorly.
Shallow chest breathing dominates.
But that’s not just inefficient oxygen delivery – it weakens spinal stability.
Diaphragmatic breathing changes the game.
The air reaches deep into the lungs, expanding the diaphragm (a large muscle under your rib cage).
The belly rises.
Shoulders stay still.
Research proves: Diaphragmatic breathing increases core stability by up to 30% compared to chest breathing (Journal of Strength and Conditioning Research).
Try this test:
Lie on your back.
Place a hand on your belly.
Take a deep breath.
If the hand rises, you’re doing it right.
Bracing – Creating an “Internal Belt” for Core Stability
Bracing means intentional abdominal tension during inhalation.
It acts like a natural lifting belt – supporting your spine and transferring force from legs to bar.
How to Brace:
360° Inhale
Take a deep diaphragmatic breath.
Feel the air push forward, sideways, and into your lower back.
Tension
Tighten your core like you’re preparing for a punch.
Don’t suck in – lock in.
During the Lift
Keep that tension during movement (e.g., standing from a squat).
Exhale slowly through clenched teeth (“tsss”) to stay stable.
Common mistake?
Sucking the belly in instead of creating pressure.
That’s like sealing an empty soda can – it won’t hold.
Bracing vs. Valsalva Maneuver – Which One to Use?
The Valsalva maneuver involves holding your breath with a closed glottis.
It creates max pressure – and max risk.
Used by professionals like Eddie Hall, who deadlifted 500 kg.
For you? It’s not worth the risk.
Bracing is safer and more effective for everyday training.
“Bracing isn’t a trick – it’s the foundation of safe lifting.” – Jim Wendler
How to Practice Bracing – Beginner Drills
Bracing requires practice.
Theory alone isn’t enough.
Try these drills:
1. Plank with Breath Control
Brace during a plank.
Hold for 10 seconds. Repeat 5 times.
2. Dead Bug with Bracing
Lie on your back. Legs up, 90°.
Brace, lower one leg.
Repeat 10 times per side.
3. Squat with Bracing
Before the lift – brace fully.
Squat while keeping the tension.
Study (European Journal of Sport Science): Bracing reduces lower back pain risk by 40%.
Summary: Breathe Right to Train Safe
Advanced strength training breathing isn’t fluff.
Diaphragmatic breathing gives you oxygen.
Bracing gives you protection.
Together, they build strength.
“Without proper breathing, I can’t even lift half of what I’m capable of.” – Hafþór Júlíus Björnsson
Start small. Try a few planks.
Soon, you’ll notice a difference.
Because strong muscles matter – but protecting them matters more.
🔗 Scientific Sources:
- Journal of Strength and Conditioning Research – Diaphragmatic breathing
- National Library of Medicine – Core stiffness & low back pain
