Mythbuster
You should breathe exclusively through your nose during strength training.
Summary
The claim that you should breathe exclusively through your nose during strength training is not evidence-based: at high intensities, combined mouth-nose breathing and the Valsalva maneuver are advantageous for oxygen supply and trunk stability. Nasal breathing remains a sensible baseline at light to moderate load.
Mythbuster: You should breathe exclusively through your nose during strength training.
The myth
You should breathe exclusively through your nose during strength training.
What the evidence says
At high intensities and heavy strength training, the body requires maximum oxygen uptake and pressure regulation. Combined mouth and nasal breathing as well as the targeted use of the Valsalva maneuver (breath-holding to stabilize the trunk) are essential for maximum force development.
Practice: Concrete implementation
The breathing strategy in strength training follows no dogma, but rather the goal of the respective exercise and intensity. Nasal breathing is a good baseline at low to moderate load, while during heavy sets the combination of mouth and nasal breathing as well as breath-holding (Valsalva maneuver) can be sensible.
Example A — Weekly plan (breathing strategy by intensity)
| Training day | Exercise / intensity | Recommended breathing |
|---|---|---|
| Mon — Strength (heavy) | Back squat 3×5 @ 85% 1RM | Inhale deeply before the set, hold the breath (Valsalva), exhale after the rep |
| Tue — Hypertrophy | Bench press 4×10 @ 70% 1RM | Inhale during the eccentric (mouth/nose), exhale during the concentric |
| Thu — Strength (heavy) | Deadlift 3×3 @ 90% 1RM | Valsalva throughout the entire rep, exhale after lockout |
| Fri — Accessories | Rows, curls 3×12 | Calm nasal breathing, exhale during exertion |
| Sat — Endurance/regeneration | Easy run, mobility | Exclusively nasal breathing as practice for breath control |
Example B — Execution & coaching cues
- Light sets (≤ 60% 1RM): "Breathe in calmly through the nose, exhale through the nose or mouth." Nasal breathing promotes calm diaphragmatic breathing here.
- Moderate sets (60–80% 1RM): "Inhale during the lowering phase, exhale forcefully during the overcoming phase." Mouth and nasal breathing combined.
- Heavy sets (> 80% 1RM): "Inhale deeply before the rep, brace the trunk, briefly hold the breath, exhale after the hardest point." Valsalva maneuver for trunk stabilization.
- Caution: Breath-holding briefly increases blood pressure. In case of hypertension, cardiovascular disease, or pregnancy, clarify with a doctor beforehand and switch to controlled exhalation if necessary.
- Never fully press the air if dizziness occurs — stop the set, continue breathing normally.
Example C — Microcycle (4-week breathing focus)
| Week | Focus | Implementation |
|---|---|---|
| 1 | Nasal breathing during light sets | Breathe only through the nose for all sets ≤ 60% 1RM |
| 2 | Coordination of inhale/exhale | Practice inhaling during the eccentric and exhaling during the concentric on moderate sets |
| 3 | Introduce Valsalva | Test breath-holding on heavy compound lifts with 1–2 reps per set |
| 4 | Integration | Automatically adapt the breathing strategy to the load without consciously thinking about it |
Ideal: You adapt your breathing flexibly to intensity and exercise — nasal breathing during light sets, combined breathing and Valsalva during heavy sets.
Good enough: You no longer breathe exclusively through your nose during heavy sets and use the exhale during the overcoming phase.
First step: In your next session, consciously try breath-holding on a heavy set and compare the feeling of stability with pure nasal breathing.
Continue at the source
Read the original sourceFAQ
Is nasal breathing fundamentally wrong during strength training?
No. At light to moderate intensities, nasal breathing can promote calm diaphragmatic breathing. Only during heavy sets does exclusive nasal breathing become limiting, because oxygen demand and pressure regulation increase.
What is the Valsalva maneuver and when do I use it?
With the Valsalva maneuver, you inhale deeply before the rep and hold the breath during the exertion to stabilize the trunk. It is sensible for heavy compound lifts (> 80% 1RM). Because of the briefly increased blood pressure, it should be clarified with a doctor beforehand in case of cardiovascular disease.
How do I breathe correctly during moderate sets?
A proven rule of thumb: inhale during the lowering phase (eccentric), exhale forcefully during the overcoming phase (concentric). You can combine mouth and nose — what matters is controlled, non-pressing breathing.