How to Perform the Valsalva Maneuver
Even though your body knows how to do this naturally, you may still need some guidance on how to use it voluntarily while weight training.
- Inhale Before or During the Negative.Start by inhaling before or during the negative repetition. After you’re done inhaling, hold your breath in. Complete the negative repetition.
- Exhale Against Closed Glottis at Start of the Positive. As you initiate the positive repetition, exhale against your closedglottis – The glottis is a structure in the windpipe that allows air to pass when open, and prevents air from passing when closed. If done correctly, your gut should be pushed out with your abs tightly contracted.
- How & Why It Works. When the air can’t escape, the result is elevated intra-abdominal and intra-thoracic pressure, which fills the abdominal and thoracic cavities. These pressure-filled cavities “insulate,” and therefore reduces the load on, the lumbar (lower) and thoracic (middle) spine. In other words, you’re able to keep your spine straight and safe. Plus, the built up pressure enables increased power output on the positive rep to help get you through the sticking point.
- Exhale After Sticking Point & Complete the Positive. You can finally breathe out once you get past the most difficult part of the positive repetition. Breathe however you’d like now; deep breaths, short breaths, whatever you gotta do to get that oxygen circulating (this technique isn’t just about holding your breath the whole time, ya know). Proceed to finish the repetition.
- Repeat. Repeat the process for the remaining repetitions in your set.
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