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Lift and Breathe: Two, Three, Four
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Posted on: 03/31/2004
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What's best when lifting a heavy object? Should you hold your breath and bear down as you lift? Is it better to let your breath out slowly while lifting? Studies of breath control during lifting are few and far between.
This study looks at the effect of breath control on intra-abdominal pressure (IAP) during lifting tasks. Four types of breathing were used:
Natural breathing.
Maximum inhalation before lifting, then holding the breath during the lift (inhalation-hold).
Maximum exhalation before lifting, then holding the breath during the lift (exhalation-hold).
Maximum inhalation before lifting, then letting the breath out slowly and steadily during the lift (inhalation-exhalation).
Eleven adults in good health between the ages of 20 and 40 years joined in the study. A special measuring device was placed through the nose into the stomach. This tool measured the amount and timing of pressure inside the stomach.
Each subject used two different methods of lifting objects (knees straight with the back bent, and knees bent with the back straight). Everyone lifted a weight while using each of the four breathing patterns. The researchers found no effect of posture or breath control on the timing of the IAP. There was a significant effect of breath control on the magnitude (amount) of pressure.
The inhalation-hold breathing pattern increased the IAP the most. The reasons for this are unclear. The authors think holding the breath builds up pressure in the chest. At the same time, the diaphragm presses down and increases the IAP.
Since breath control has no effect on the timing of the maximum IAP during lifting, studies can begin to focus on breath control's effect on the magnitude of the IAP. The authors of this study suggest that the body controls IAP by meeting or exceeding the amount of pressure needed over a period of time. Differences in timing may not be part of the picture at all.
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References:
Marshall Hagins, PhD, et al. The Effects of Breath Control on Intra-Abdominal Pressure during Lifting Tasks. In Spine. February 15, 2004. Vol. 29. No. 4. Pp. 464-469.
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