Breathing during squats: the right technique

1. Why breathing matters in squats

The squat engages the legs, core, and ability to maintain stability under load. Controlled breathing before the repetition can help create tension in the abdominal muscles and keep the torso organized. The goal is not to bulk up the shoulders, but to prepare a strong core and a smooth trajectory.

At light loads, such as during warm-up, continuous and fluid breathing is often perfectly adequate. At heavier loads, some practitioners use a brief breath-hold to enhance core engagement. This strategy should remain controlled, adapted, and cautious: it is not suitable for everyone.

2. The simple marker for controlled repetition

Before lowering yourself, place your feet, look straight ahead, and inhale calmly, directing the air towards your abdomen and ribs. Then, engage your core as if you were resisting a gentle push. Lower yourself while keeping your spine neutral and without rushing the movement. Your core should support you, not cause you to tense up.

Push off the ground and exhale as you pass the most demanding point, depending on the weight and your comfort level. For easier sets, the exhalation can be more continuous. The best guide is stability: if you lose your position because you're trying to perform a complicated breathing pattern, simplify it.

3. Adapt breathing to the load and series format

For a long set, holding your breath too much quickly tires you out and disrupts your rhythm. Opt for controlled repetitions, with a full inhalation at the top between each descent. For very heavy sets, take the time to reposition yourself, breathe, and focus before each repetition: there's no advantage to rushing through them.

Goblet squats, front squats, back squats, and bodyweight squats don't all feel exactly the same. The principle remains the same: core stability, controlled movement, no pain, and a safety margin. A qualified coach can help you adjust your form according to your mobility and your goal.

• Warm-up: fluid breathing
• Moderate sets: one breath per repetition
• Heavy loads: complete your setup before each repetition

4. Mistakes that make squatting harder

Holding your breath for too long, shrugging your shoulders, clenching your jaw, or rushing through repetitions are common mistakes. They give the impression of pushing yourself harder without improving the quality. If your breathing becomes erratic, put down the bar or weight and start a cleaner set.

Also, avoid blindly copying the breathing of an advanced athlete. Their level, training load, and coaching are not necessarily the same as yours. Progress is built on appropriate weights, repeatable technique, and sufficient recovery between sets.

5. Precautions and signals to respect

The air retention maneuver, often referred to as forceful, can alter pressure in the chest and abdomen. It should be approached with caution. If you have a history of cardiovascular disease, hypertension, dizziness, are pregnant, or have received specific medical instructions, consult a healthcare professional before using it.

Stop exercising immediately if you experience chest pain, dizziness, unusual shortness of breath, blurred vision, or acute pain. The squat remains a training exercise: no repetition justifies pushing beyond warning signs. Proper technique and safety always take precedence over the stated weight.