- Chest breathing. It is inherent in almost all people in ordinary life in a calm state without physical activity. With this breathing, the chest expands and the ribs rise.
- Abdominal breathing. Involves the participation of the diaphragm in the breathing process. She changes the volume chest, rising and becoming denser. This type of breathing is developed only under conditions of training and effort. It's deeper and more complete.
When doing squats, preference should be given to abdominal breathing. When a person is in a calm state, the portion of air that is obtained during chest breathing is enough for normal functioning. When squats, the diaphragm begins to work along with the lungs. It fills with air, pressing from the inside on the chest, expanding it and increasing the volume of oxygen.
If we don’t think about chest breathing, we inhale and exhale on a subconscious level. Then you should learn abdominal breathing. The technique for doing it is as follows:
- We take in air through the nose and try to direct it to the lungs and stomach area.
- We protrude the stomach slightly forward, expanding it to its maximum size.
- Slowly push carbon dioxide out through the nostrils or nose, while simultaneously retracting the abdominal muscles and tensing the abs.
When squats, exhalation and, accordingly, retraction of the abdomen should occur at the moment of lifting.
It is recommended to begin mastering proper breathing when performing them with own weight, i.e. no barbell or dumbbells.
The training will look like this:
- We take the starting position and free the lungs from carbon dioxide.
- We smoothly lower ourselves down, clench our lips tightly, and slowly inhale air through our nose. There is no place for haste: you still won’t be able to capture more oxygen than your lungs can accommodate.
- Inhalation must be stopped at the moment when the pelvis is equal to the knees - the time for exhalation begins. As we rise, we push carbon dioxide out of the lungs, while exhalation can be completed at the moment the body is raised only halfway.
Important point! When performing the element, the arms should not hang along the body - this prevents the chest from expanding. It is better to stretch them out in front of you or raise them to your shoulders.
Loaded squats allow you to pump up your hips and buttocks even more, as well as develop your abs and lumbar region. Therefore, after mastering regular squats, you can move on to squats with weights, for example, with a barbell.
In this case, the training and, accordingly, breathing will be somewhat different:
- We take a deep breath and exhale sharply and approach the barbell.
- Place the barbell on your shoulders, spread your legs, and straighten your back.
- We fill our lungs ¾ full with air and begin a slow descent to the specified level.
- At the lowest point, you can hold your breath for a second.
- Lifting, especially with a barbell, requires some effort, so when returning to the starting position there is no need to rush to exhale. Carbon dioxide should escape without jerking, smoothly through interlocking teeth or nostrils.
- Upon completion of straightening, it is necessary to sharply exhale all remaining carbon dioxide and fill the lungs with oxygen again.
In any case, classic squats should be preceded for a breathing warm-up.
Important! It is necessary to learn to control your breathing from the very first squat with a barbell. This way you will not only be able to avoid various injuries and health problems, but also develop the habit of proper breathing, which in the future will no longer need control.
Proper rest
It is important not only to train properly, but also to rest properly. So, there should be a short rest between sets of squats. It can last from one to six minutes. During rest, you need to breathe only through your nose. Inhalations should be as deep as possible. Exhalations should be slow until the chest is completely empty.
You need to breathe in the same rhythm and return to training only after the pulse has been completely restored and the body has been saturated with oxygen. Each new approach should begin with a deep breath to fully open the lungs. The approach should end with an exhalation.
Important! Listen to yourself. If you feel that after squats you just can’t catch your breath, then the load should be reduced. The body will not wish itself harm: it will always say that it is not ready for such a number of repetitions or such a load. Raise the bar gradually.
Correct breathing technique when squats according to Bubnovsky
Squats are included in Sergei Bubnovsky’s book “50 Essential Exercises for Health.” The author also recommends combining the exercise with proper breathing techniques. To perform squats, Bubnovsky recommends standing facing a stationary support and grasping the rubber shock absorber attached to the support. The shock absorber must be tensioned and kept at chest level. The back and arms should be straight. As you inhale, do a squat, and as you exhale, lift up. In this case, the exhalation should be accompanied by extension of the legs and the sound “Ha-a”. This is the main feature of the combination of breathing and squats according to Bubnovsky. The exhalation should be sharp and the sound clear. You need to push out all the accumulated carbon dioxide with this sound.
A number of other features of proper breathing and additional recommendations
Why should you try to breathe only through your nose? Why don't you need to inhale deeply, and why do you need a breathing warm-up before squats? Let's move from practice to theory. Let us note a number of postulates of correct breathing:
- Inhale through the nose, exhale through the mouth. In the mucous membrane of the respiratory tract there are receptors that send a signal to the brain about the supply of oxygen, so during physical activity you need to inhale only through the nose. The mouth can only be used for exhalation. In this case, with classic squats, a quiet exhalation will be sufficient. A noisy exhalation is needed when working with heavy weights.
- We alternate inhalations and exhalations correctly. You must inhale for the first time before starting the squat; repeated inhalations will be required each time at the top point. Exhalation is done with effort, i.e. at the lowest point at the start of the ascent.
- We don’t breathe in for future use. Typically, the lung capacity of an adult is six liters. However, the lungs are never completely empty. During inhalation, the maximum allowable amount of air that can be stored is two liters. Therefore, inhaling too deeply at the beginning of the exercise can lead to rapid and shallow breathing. And this can lead to uneven distribution of oxygen throughout the tissues, which can cause loss of consciousness.
- Breathing warm-up is the key to successful training. In order for the body to adapt to a kind of breathing during physical activity, it is necessary to prepare respiratory system. The lungs must be properly ventilated and blood circulation improved. To do this, you need breathing exercises at the beginning of any training.
And finally, a mini instruction sign for all occasions:
And one more thing: beginners need to monitor their breathing, but not focus entirely on it. Choose an acceptable breathing rate for yourself and gradually get used to it.
Instead of a conclusion
The squat is an exercise in which everything is interconnected: proper breathing makes squats easier, but it also correct technique Helps maintain proper breathing. Breathing will become more difficult if you lean your body back or exhale early, so you need to concentrate on both technique and breathing.
Squatting is a popular, effective and generally developing exercise that can tone up various groups muscles, help lose overweight and increase muscle mass. That's why professional athletes this exercise include in their training programs.
The technique of proper breathing when squats helps make the exercise safe and develop endurance in a person. Squat exercises work all major muscle groups, and the body expends a lot of energy. Therefore, it is important to learn proper breathing during squats, both for beginners and masters.
When the body does not receive enough oxygen, it cannot cope with the load. Hence the low efficiency of squats, and it will be much more difficult to perform the exercise. To understand how to breathe correctly when squatting, consider the following points:
Physiologically, breathing is divided into two types: thoracic and abdominal. Chest breathing is typical for most of us in a calm state without physical exertion. When breathing through the chest, the ribs rise and the chest expands. Abdominal breathing involves the direct participation of the diaphragm. As you exhale, the diaphragm rises and becomes denser, changing the volume of the chest. This type of breathing is fuller and deeper; it is developed through training. Belly breathing is considered preferable when doing squats.
During heavy exercise, breathing should be deep, but do not force it. You need to breathe correctly - measuredly, without creating artificial pauses or delays in the breathing rhythm, obeying the natural rhythm.
When doing squats with a barbell, you are allowed to hold your breath, but no more than a second, holding it with your lungs, which contain a lot of air after inhalation. The opposite is not possible. Even a minimal delay can cause an increase in blood pressure, which can negatively affect your well-being during exercise.
Breathing during squats should be done through the nose. Use your mouth only in extreme cases and only to exhale. In the mucous membrane of the nasal respiratory tract there are receptors that transmit signals to the brain about the supply of oxygen and optimize the respiratory process. It is recommended to exhale measuredly, through the nose or clenched teeth.
Before you begin the exercise, take your first deep breath. Repeat it before each approach. Exhalation is done at the moment of maximum effort during the exercise and completes each cycle.
Correct breathing when doing squats, it has the following pattern: we inhale, rising to the top point, and exhale at the bottom point, before straightening our legs and raising our pelvis.
It is impossible to “stock up” on breathing for future use before starting the exercise by inhaling the maximum depth, and there is no need for this. The average lung capacity of an adult is six liters. However, they are never completely empty, and even with the deepest breath, no more than two liters of air will enter the body. The same amount will be released on exhalation. If you try to artificially inhale more or empty your lungs, this will cause rapid breathing, disruption in the supply of oxygen to tissues, and even loss of consciousness.
Prepare your respiratory system to breathe properly during squats. Warm up before training. It activates lung ventilation, improves blood circulation, warms and prepares muscles, and relieves spasms. Breathing exercises improves endurance, tones, strengthens the body. Can be combined strength training and bodyflex exercises - this will help you breathe correctly when squats.
How to breathe correctly when squatting with a barbell?
The barbell squat is a heavy exercise made more difficult by using free weights. Correct breathing technique is important in any case, but why more weight is used, the higher its importance. In the question of how to breathe during squats with a barbell, you need to understand the following:
- First, it is recommended to do a few light bodyweight squats to warm up. This will help activate breathing and set the body to the correct technique.
- You need to take the starting position, placing the barbell on your shoulders, straighten your back and legs. Take a deep, natural breath.
- While there is air in your lungs, lower yourself by pushing your pelvis back and bending your knees. The torso should be slightly tilted forward, but not rounding the back, maintaining a deflection in the lower back. While in this phase, approximately in the middle of the squat, you can hold your breath a little, but only for a split second.
- When you get to the bottom where correct position the body can still be preserved, there is no need to rush to exhale. Begin to rise to the starting position.
- The most energy-consuming stage of the exercise is the upward movement, so it should be accompanied by exhalation. But do not exhale immediately, but somewhere in the middle of the rise. You can exhale sharply, facilitating the upward movement of the barbell.
- The exhalation ends when you return to the top point and a new breath is taken. Thus, one squat is done.
In the question of how to breathe correctly during squats, controlling your breathing in your thoughts and dividing the exercise into stages helps. This will help you stay in rhythm at first, and then you will get used to breathing this way. The pace of breathing corresponds to the position of the body. By straightening it, we fill the lungs with air, and when the muscles contract and we make efforts, we automatically want to exhale.
Let's rest properly
Proper breathing for squats involves a short rest between sets. It can last 1-6 minutes. While resting, breathe only through your nose. Try to take deep breaths, filling your lungs completely with air. Exhale slowly until your chest is completely empty.
It is worth breathing in the same rhythm. Return to exercise when your heart rate is restored and your body is saturated with oxygen.
When starting the next exercise, take a deep breath to open your lungs completely. Finish repetitions and sets with an exhalation. If you find it difficult to breathe after doing the exercise, you should reduce the load a little. This is your body's way of telling you that it is not ready for the number of reps or amount of weight you are giving it. It's better to start small and gradually raise the bar.
Squats, which we are considering how to breathe correctly, will be more effective if you follow the recommendations:
When doing fast squats, breaths should be shallow and frequent. If the workout is smoother and slower, then make sure that your breathing is measured and unhurried.
When we inhale, the muscles relax to expand. As you exhale, they become narrower and tense. If you want to pump up your legs while working out, try to empty your lungs as much as possible when doing lifts. If you want to improve your posture or tighten your stomach further, inhale the air when you return to the starting position.
If you do not have problems with blood pressure, you can try breathing as follows. IN starting position inhale sharply. In the middle of the amplitude, without reaching the “dead point,” hold the air. You cannot exhale when you go down, so that your balance is not disturbed. Rise to the middle again, then suddenly empty your lungs. Returning to the starting position, hold your breath again for a few seconds.
If you are a beginner, start with easy squats. Watch your breathing, but don't concentrate all your attention on it. Choose the right breathing pace. This will help you improve your endurance and improve your workout performance. It is better to immediately master the breathing technique, and then breathe correctly automatically, rather than try to relearn it after some time.
Proper breathing helps make squats easier, and at the same time, proper exercise technique helps you maintain proper breathing. Squatting is one system where everything is interconnected. If you lean your torso forward or exhale too early, you will notice that your body's balance is shifted and it becomes more difficult for you to breathe.
Squats, which you already know how to breathe in, require that you stand in a tedious stance with your feet shoulder-width apart, with your heels together and your toes out. As you do them, imagine that you want to sit on a chair, keeping your chest and back straight. It's worth going as low as you can. It is important to maintain balance and keep your gaze straight. When lowering, breathing should be clear. Before starting the next approach, you need to rest a little, taking at least two deep breaths and exhalations.
In principle, there is nothing complicated about how to squat correctly and how to breathe while doing it. You just need to remember the basic pattern of proper breathing. At first it will need to be controlled so that the body gets used to exactly this pace, and over time you will breathe correctly without putting any effort into it, thereby increasing the effectiveness of your workout.
Video on the topic
Squats: technique
On the video channel "Sports Bro".
Squats are a basic exercise in CrossFit training. It creates optimal conditions for gaining muscle mass. To cope with the load during exercise, the body large quantities produces the male hormone testosterone. This is what accelerates muscle growth. The highest testosterone levels were noted during barbell squats.
Athletes perform squats for the buttocks, quadriceps, biceps and calf muscles. Squats also improve coordination of the whole body, restore and strengthen weak or injured muscles. In this issue of Sports Bro, see how to squat correctly in the gym or at home.
Technique is very important in squats. During the exercise, three tendons are active: ankle, knee and hip. To avoid injury, do exercises only after warming up. Warm up your muscles and get started.
Squats look like an easy exercise, but in reality they are not that simple. Place your feet shoulder-width apart. Socks should point slightly to the sides. Start the first movement with your pelvis, and then bend your knees. Make sure your back is straight and arched while performing. Common mistake- falling onto your toes. To avoid this, place your body weight on your heel and midfoot. For maximum load on the buttocks, you need to complete the squats to the end. Squats require proper breathing. When going down, inhale through your nose, when going up, exhale through your mouth.
Beginners perform 5 sets of 10 squats. Intermediate level does from 10 to 20. Advanced level athletes - from 20 squats. Choose the program that suits you best and start doing it right now.
How to do squats correctly
On the video channel "Fitness at Home". The complex consists of three exercises aimed at strengthening the legs and buttocks.
Squats are one of the most popular and effective exercises, which helps tone various muscle groups, lose excess weight and build muscle mass. That is why both professional athletes and beginners pursuing different goals include it in their training programs. Proper breathing plays a big role in the benefits and effectiveness of squats, which helps improve the athlete’s endurance and ensure his safety. Squats work almost all major muscle groups, and the body spends a lot of energy. To cope with such a task, he must receive a sufficient amount oxygen, which ensures breathing during squats. Let's consider what it should be.
If the body does not receive enough oxygen, it will not be able to cope with the load that is placed on it. This results in a decrease in the effectiveness of squats, breathing during which is incorrect, and it will be much more difficult for you to perform the exercise. To understand how to breathe correctly when squatting, consider the following points:
- Physiologically, breathing is divided into two types: chest and abdominal. Breastfeeding is typical for most of us in a calm state, in normal life and without physical activity. During chest breathing, the ribs rise and the chest expands. Abdominal breathing involves the direct participation of the diaphragm. It rises and becomes denser, changing the volume of the chest. This type of breathing is fuller and deeper; it is developed through effort and training. It is considered more preferable for squats.
- During heavy exercise, breathing should be deep, but do not force it. It is more correct to breathe measuredly, without creating artificial pauses and delays and obeying the most natural rhythm. When doing squats with a barbell, holding your breath is allowed, but only for a second, holding it with your lungs, which contain a lot of air after inhalation. The opposite is not possible. Even a minimal delay can cause an increase in blood pressure, which can negatively affect your well-being during exercise.
- Breathing during squats should be done through the nose. Use your mouth only in extreme cases and only to exhale. In the mucous membrane of the nasal respiratory tract there are receptors that transmit signals to the brain about the supply of oxygen and optimize the respiratory process. It is recommended to exhale measuredly, through the nose or clenched teeth.
- Before you begin the exercise, take your first deep breath. Repeat it before each approach. Exhalation is done at the moment of maximum effort during the exercise and completes each cycle. Correct breathing during squats has the following pattern: inhale, rising to the top point, and exhale at the bottom point, before straightening your legs and raising your pelvis.
- It is impossible to “stock up” on breathing for future use before starting the exercise by inhaling the maximum depth, and there is no need for this. The average lung capacity of an adult is six liters. However, they are never completely empty, and even with the deepest breath, no more than two liters of air will enter the body. The same amount will be released on exhalation. If you try to artificially inhale more or empty your lungs, this will cause rapid breathing, disruption in the supply of oxygen to tissues, and even loss of consciousness.
To prepare your respiratory system for how to breathe correctly during squats, you need to warm up before training. It helps to activate lung ventilation, improve blood circulation, warm up and prepare muscles, and relieve spasms. Breathing exercises are also useful, as they improve endurance, tone, and strengthen the body. You can combine strength training and bodyflex exercises - this will help you breathe properly when squats.
How to breathe correctly when squatting with a barbell?
The barbell squat is a fairly heavy exercise, made even more difficult by free weights. Proper breathing technique is important in any case, but the more weight used, the greater its importance. In the question of how to breathe during squats with a barbell, you need to understand the following:
- First it is recommended to do a few light squats with your own weight for the purpose of warming up. This will help activate breathing and set the body to the correct technique.
- You need to take the starting position, placing the barbell on your shoulders, straighten your back and legs. Take a deep dive natural inhalation.
- While there is air in your lungs, lower yourself by pushing your pelvis back and bending your knees. The torso needs to be slightly tilted forward, but do not round the back, maintaining arch in the lower back. While in this phase, approximately in the middle of the squat, you can hold your breath a little, but only for a split second.
- When you reach the lowest point, where the correct body position can still be maintained, there is no need to rush to exhale. Begin to rise to the starting position.
- The most energy-consuming stage of the exercise is the upward movement, so it should be accompanied by exhalation. But do not exhale immediately, but somewhere in the middle of the rise. You can exhale sharply, facilitating the upward movement of the barbell.
- The exhalation ends when you return to the top point and a new breath is taken. One squat is done in this way.
In the question of how to breathe correctly during squats, controlling your breathing in your thoughts and dividing the exercise into stages helps. This will help you stay in rhythm at first, and then you will get used to breathing this way. The pace of breathing corresponds to the position of the body. By straightening it, we fill our lungs with air, and when the muscles contract and we make efforts, we automatically want to exhale.
Let's rest properly
Proper breathing for squats involves a short rest between sets. It can last 1-6 minutes. While resting, breathe only through your nose. Try to take deep breaths, filling your lungs completely with air. Exhale slowly until your chest is completely empty.
It is worth breathing in the same rhythm. Return to exercise when your heart rate is restored and your body is saturated with oxygen.
When starting the next exercise, take a deep breath to open your lungs completely. Finish repetitions and sets with an exhalation. If you find it difficult to breathe after doing the exercise, you should reduce the load a little. This is your body's way of telling you that it is not ready for the number of reps or amount of weight you are giving it. It's better to start small and gradually raise the bar.
Squats, how to breathe correctly during which we are considering, will be more effective if you adhere to the following recommendations:
- When doing fast squats, inhalations should be shallow and frequent. If the workout is smoother and slower, then make sure that your breathing is measured and unhurried.
- When we inhale, the muscles relax to expand. As you exhale, they become narrower and tense. If you want to pump up your legs while working out, try to empty your lungs as much as possible when doing lifts. If you want to improve your posture or tighten your stomach further, inhale the air when you return to the starting position.
- If you do not have problems with blood pressure, you can try breathing as follows. In the starting position, inhale sharply. In the middle of the amplitude, without reaching the “dead point,” hold the air. You cannot exhale when you go down, so that your balance is not disturbed. Rise to the middle again, then suddenly empty your lungs. Returning to the starting position, hold your breath again for a few seconds.
- If you are a beginner, start with easy squats. Watch your breathing, but don't concentrate all your attention on it. Pick up breathing rate Right. This will help you improve your endurance and improve your workout performance. It is better to immediately master the breathing technique, and then breathe correctly automatically, rather than try to relearn it after some time.
- Proper breathing helps make squats easier, and at the same time, proper exercise technique helps you maintain proper breathing. Squatting is one system where everything is interconnected. If you lean your torso forward or exhale too early, you will notice that your body's balance is shifted and it becomes more difficult for you to breathe.
Squats, which you already know how to breathe in, require that you stand in a tedious stance with your feet shoulder-width apart, with your heels together and your toes out. As you do them, imagine that you want to sit on a chair, keeping your chest and back straight. It's worth going as low as you can. It is important to maintain balance and keep your gaze straight. When lowering, breathing should be clear. Before starting the next approach, you need to rest a little, taking at least two deep breaths and exhalations.
In principle, there is nothing complicated about how to squat correctly and how to breathe while doing it. You just need to remember the basic pattern of proper breathing. At first it will need to be controlled so that the body gets used to exactly this pace, and over time you will breathe correctly without putting any effort into it, thereby increasing the effectiveness of your workout.
Even at school, during physical education lessons, teachers teach children to squat, but not every teacher takes this exercise seriously, so with age a person can become gym, having never mastered the basics physical training in childhood. It would seem that what could be done wrong here? After all, this ability to squat is inherent in man by nature. Let's look at the breathing technique when doing squats.
Squat technique, how to squat correctly
Squats are an excellent exercise for strengthening the muscles of the lower body, since they work several muscles at once (glutes, hamstrings, quadriceps, core stabilizer muscles). For the same reason, squats are considered one of the basic exercises. Squats also perfectly strengthen the knee, ankle and hip joints.
As a rule, if you feel how the muscles that this or that exercise is designed for work, this already indicates that the exercise is being performed correctly. If you squat incorrectly, your muscles will not only not receive the necessary load, but there is also a high chance of injury. If you feel the load on your legs, but there is no feeling that your buttocks are working, most likely, the exercise is simply not suitable for you.
So, in order to master the classic squat technique you need:
Video: Squat technique
As for the number of repetitions and recommended approaches, for beginners it is necessary to do at least 15 repetitions, then the number of repetitions can be gradually increased to 30. The main thing to remember is that it is not the number of repetitions that is more important, but the technically high-quality execution of the exercise.
- It is very important to correctly distribute the weight between the legs - when we go down, the center of gravity should be somewhere between the heels and toes.
- Under no circumstances should you slouch or round your spine while performing a squat - this can lead to injury.
- The position of the hands when performing the exercise should help maintain body balance. They should not dangle or hang.
- The squat should be deep enough (the angle at the knees is no more than 90 degrees). If the squat is not deep enough, the muscles will not receive the necessary load, and the entire approach will be done in vain.
Breathing aspects: How should you breathe correctly when squatting?
During active physical activity, proper breathing is very important, since for the body this is all to some extent stress, due to which it needs additional oxygen. Thanks to proper breathing muscle tissue receive all the substances they need.
- By lifting additional weight, we free our lungs from the remaining carbon dioxide (exhale sharply).
- We smoothly lower ourselves down and take a slow, smooth breath through our nose (!). Inhale until your shins are parallel to the floor.
- Next, we exhale slowly. Having risen halfway, we can already push the carbon eye out. We return to the starting position.
It is very important when lifting the body to strain, draw in abdominal muscles and respiratory muscles of the chest. Otherwise, over time, the abs will protrude forward, which will make the person look fatter than they actually are.
To prevent shortness of breath while performing the exercise, during the entire approach it is necessary to keep your back straight and not lean your torso forward.
Breathing technique for barbell squats
Before you start doing squats with a barbell, it is advisable to do about ten warm-up exercises without it (with our own weight), after which we take up weights and learn to breathe correctly while doing squats with them. It is important to remember to have a perfectly straight posture while performing the exercise.
- We approach the machine and place the barbell on our shoulders. The legs are spaced slightly wider than the shoulders, the back is straight, we fill the lungs with air - we take an incomplete breath.
- After a smooth squat until parallel to the floor, hold your breath for about one second.
- When returning to the starting position, you should not rush to exhale, since the process of raising the body (also with a load) requires considerable effort - we exhale gradually.
- Having finally returned to the starting position, we release the remaining carbon dioxide from the lungs. We complete the approach to the end.
- Air from the lungs should always exit smoothly through the nose or tightly clenched teeth - no other options are allowed.
- There is no need to concentrate your attention solely on breathing, since in this case you can mentally distance yourself from controlling the work of the muscles. And performing the exercise incorrectly, as we already know, is ineffective.
- If after the next approach it is difficult to return breathing to normal, this indicates that the body is not yet ready for such a weight or number of repetitions. Accordingly, it is necessary to reduce the load.
- It is very important to rest for one to six minutes between sets. You should breathe exclusively through your nose. Inhale deeply, exhale slowly.
- If the goal of squats with additional weight is to pump up the legs, then when returning to the starting position, you should empty the lungs. If you want to form beautiful buttocks and abs - inhale as you rise.
Breathing plays a significant role in the formation of muscles during squats. The process of muscle development depends on the time at which we inhale and exhale. Beginners should begin to understand the breathing technique and performing the exercise itself with light squats. It is very important to monitor your breathing, but do not focus your attention solely on it, as this may affect your squat technique.
Proper breathing in sports is a necessary condition for full training. The importance of breathing is obvious when it comes to aerobic exercise: jogging, jumping rope, shaping. But when power loads In squats in particular, proper breathing is even more important because it ensures the endurance and safety of the athlete. The higher the weight of the bar, the more important it is to breathe correctly when squatting. Timely inhalations and exhalations help overcome resistance and withstand it longer. In bodybuilding, this means being able to do more sets and work your muscles better.
Squats are basic strength exercises, which means they involve key muscle groups: thighs, buttocks, core and, to a lesser extent, almost all other muscles. One can only guess how much energy the body requires for such work. Without oxygen entering the cells with blood, there is no point in dreaming about sports progress. Moreover, breathing correctly when squats means not only breathing deeply, but also at the right time, understanding the role of breathing and listening to your body. Therefore, monitor not only your nutrition, rest and training regimen, but also learn to breathe correctly during squats.
The role of breathing in exercise. Why breathe properly when squatting?
All athletes, and especially bodybuilders and powerlifters, are interested in anabolism, that is, the formation of new cells and the increase in body tissue. In this sense, breathing does a disservice because it is the opposite—catabolic—process. Gas exchange human body with the environment, inhalation of atmospheric air and oxygen transport occur for oxidation processes chemicals. But it is precisely these decay processes that ensure the release of energy and the supply of amino acids to the cells. In biochemistry, this is called aerobic, that is, oxygen-enriched respiration - hence “aerobics” and “aerobic exercise.”
Together, catabolism and anabolism maintain homeostasis, that is, a balanced level of metabolism in the body. Disruption of metabolic processes nullifies all athletic efforts, so the importance of breathing cannot be ignored.
Now let's turn to a more specific situation: when you arrive at the gym, you prepare to perform a program of basic exercises. Before this, in a calm state, your body took about 14 breaths (and exhalations) per minute, but as the load increased, it needed more oxygen and breathing became faster. The stronger the load, the more active the heartbeat, so it is difficult for an inexperienced athlete to maintain uniform breathing and not get confused: do not hold in the air and do not take convulsive breaths. But it is necessary to maintain it, because otherwise the cells will be supplied with oxygen and energy unevenly. For proper breathing during training, you need to consider the following factors: 
A natural way to prepare your respiratory system for proper breathing during squats and other heavy exercise- This is a warm-up before training. Warming up activates lung ventilation and blood circulation, warms up the muscles and relieves possible spasms that interfere with the natural transport of oxygen. Breathing exercises are also very useful; they develop endurance and have a tonic and general strengthening effect. It is recommended to alternate strength training with bodyflex exercises in order to breathe easily and correctly when doing squats.
How to breathe correctly when squatting with a barbell?
The barbell squat is a heavy compound exercise that is made even more challenging by using free weights. But also squats in the Smith machine, and even without weights in addition to own weight require proper breathing. Take into account all the nuances described above, be sure to warm up before training and maintain proper breathing during squats: 
Mental control of breathing and a clear division of the exercise into stages helps to breathe correctly when squats and not lose the rhythm. The pace of breathing logically corresponds to the position of the body: when straightening the torso and natural expansion of the ribs, it is comfortable to fill the lungs with air, when contracting the muscles and exerting effort, one wants to exhale.
Controlling proper breathing during squats
You need to breathe correctly from the very beginning of training in the gym. Firstly, this will protect you from injuries, which beginners who are not familiar with the technique are prone to. Secondly, relearning is much more difficult than immediately getting used to breathing correctly when squatting. Finally, proper breathing optimizes the functioning of the body and thus makes the exercise as easy as possible. Even experienced athletes sometimes lose sight of these breathing rules:
- Proper breathing makes squats easier, but the correct technique for performing a squat allows you not to interfere with proper breathing. Thus, performing the exercise is unified system actions. If you begin to lean your body forward or begin to exhale ahead of time (at the lowest point before the start of the ascent), you will immediately notice that the balance of the body has shifted and it has become difficult to breathe.
- Inhalation provides the body with the oxygen it needs to perform effort. Therefore, at the peak of gravity, you can only exhale - this rule is true not only for squats, but also for all basic exercises. Remember the general scheme, which will tell the mechanics: inhalation corresponds to muscle relaxation, exhalation corresponds to tension.
- After completing one approach and/or completing squats, be sure to catch your breath and only after 1-2 minutes proceed to the next exercise. During rest, breathe through your nose, without holding your breath and coordinating all inhalations and exhalations with each other in depth and duration.
