 First question is from double O silk drop. What is the best way to breathe during your heavy lifts? Hmm. You know what? That's I'm glad it was asked this way because breathing during heavy lifts is a little bit different than breathing doing during high rep sets or When you're doing stretches or mobility type stuff So the best way to breathe When you're doing a heavy lift and I'm gonna I'm gonna assume this is really low reps too So we're not talking about you know, we're talking about heavy low rep sets You want to take a deep breath in and then you want to brace your core Then you want to do your heavy lift as you come up You could do two things either one if it's especially if it's really low reps You can let your breath out at the top of the rep when you're done So you hold your breath the entire time or two you let it out while Bracing your core and in keeping your diaphragm active and tight. So it sounds like Yeah, you know like breathing through your teeth Yeah, really staying like braced and tight, but like it's it's like restrictive air that's coming out Yeah, some will just flat out say hold breath like it's a lot of like your even your most advanced power lifters When they do a heavy bench press a heavy deadlifter a heavy squat They get in position they and they brace their core and when they brace they tense and hold breath for that rep Yeah, and then at the top of the rep is still going That's right. I was just gonna say it's that I I will allow the the breath to come out, but I'll do that I'll grunt or I'll make a sound and that's my way of Letting the breath out very controlled, you know, they by the way, this is a technique They teach a lot of practices in yoga. I was gonna say have you done any of those pregnancy breathing classes? Do they do that are fun, dude? Yeah. Yeah, they do that I just you know when I picture that the whole process that I picture her just like looking at me like an asshole Hey, honey, remember breathe like this. It'll be better You know the hilarious thing is I was in a class with that and you have like for the husband's or the guys there Whatever they made us like put our hand in ice and hold it and like try and breathe through it I'm like this is nothing to do with with the pain they're gonna experience. I feel like I can do this all day Even bigger trouble honey, listen, I know I know what it's like. I remember having my hand Yeah, no, I mean, you know, again, it's in lots of practices yoga teaches a breath that comes through the back of the throat They'll say where you're tight and controlled and you breathe out martial artists Teach us a lot boxers. You ever hear a boxer, you know shadow boxing. What do you hear? Muay Thai fighters. So your breath actually it's It's a it's a big part of you being able to exert maximal force And the reason is when you hold intense in your breath, you're maintaining really really good Tight stability Throughout your core. So when you're getting those heavy breaths you deep breath in Hold it like imagine you're doing a squat go down as you come up either continue to hold your breath Or do what I do which is breathe out but through a grunt or you know through pressure This is where those core activating techniques kind of come into play when you're doing like cat cow or whatever And you're just trying to brace and then teach your client then how to keep that tightness But now breathe through it and like you know be able to still do that because you want it to be natural too at the Same time you don't want to think you have to consciously think about how you're breathing while you're doing your reps You end up getting dizzy and like ruins your performance Well, the link the only time I see this go wrong is when when you give that it we give that advice to kind of like hold Your breath through which is totally fine for a heavy lift a single lift Is you hold it someone who's lifting like let's say five heavy reps And they think it's a good idea to hold your breath the entire time through five reps No, you'd have to you'd have to breathe in between right every rep you reset, right? You it would that be deadlifting squatting bench pressing overhead whatever you're doing You can hold and brace for that one lift and then breathe again hold embrace for that next one, too Even catch your breath at the top. That's two or three. Yeah. No, absolutely But now this this this isn't necessarily what you'd want to do with a high rep set Right, like I'm not doing 20 reps of squats and doing that for every rep I would end up. Yeah, no way it wouldn't work. I'd be doing it'd be 30 minutes of squats So with with that with the higher reps you you tend to breathe in on the way down breathe out on the way up No, that's the advice that is that that is the generic typical advice But because you know, we advocate for manipulating with tempo meaning that there's times where you might do a Four six second negative You're not going to breathe on that cadence And so what I used to tell clients is the most important thing when we're lifting weights and we're doing this Is that you remember to breathe because some people will because it's challenging or hard They get in their head so much they they hold their breath the entire time because they're like look paying attention to what they're doing They don't realize they're tensing up and hold I do this like when I'm concentrating. It's a bad habit of mine Like I'll be doing something and I'll be really focused on it I'm so focused that I my I stopped my breathing to like and then also here we go Yeah, because I don't so clients do this sometimes when they exercise I don't do that when I exercise I do that when I'm like thinking on something whether it be work or paper or some shit that I'm doing that will cause me to do it some clients do that when they're exercising through 10 or 15 reps You don't want to hold your breath. You want to breathe breathe in and out normal That's the idea while you're doing that the only time that I would say you can hold your breath is for single reps at a time when you're doing you want it for tension. Okay now. There's an opposite side to this let's say you're doing Yin yoga or Static stretching deep static stretching or let's say you're you're on a foam roller and you're really trying to work out You know muscles and tight areas don't hold your breath Yeah, because holding your breath sends a signal to the central nervous system that says stay tight when you're doing static stretches Which if you do them properly can be a part of a mobility program, but properly gotta be done Right, you don't want to hold your breath while holding its long side about the exhale You want to the exhale is the release you want to relax into the stretch and breathe You don't want to be tight and tense because it'll prevent performance in that particular, you know Modality or whatever. So breathing is very important. Just think of it this way holding your breath or breathing tensely That's when you want tension breathing smooth and slow. That's when you want things to be relaxed