How to breathe during squats

Squats are a good sport for improving the jumping ability of our legs and strengthening our body, but we should adjust our breathing when squatting to avoid muscle soreness caused by poor breathing. When doing squats, we should inhale when squatting, and exhale when standing up. Then, the squat movement training through the human body's oxygen can have a good effect on weight loss.

1. How to breathe when doing squats

There are a few points to note when breathing during squats:

1.1. When inhaling, the coccyx is contracted; when exhaling, the coccyx is opened.

1.2. When inhaling: inhale only through the nose; when exhaling: you can exhale through the mouth and nose.

1.3. When doing squats, use the breath-holding breathing method, which means you can hold your breath in your chest when you exert force, and exhale when you relax.

2. The importance of breathing during squats

When doing squats, breathing not only provides the human body with the oxygen necessary for exercise and expel carbon dioxide, but also has another function, which is to change the pressure in the body cavity through breathing, thereby changing the tension of the surrounding muscles. The higher the pressure in the body cavity, the higher the tension and the more stable and powerful the body's movements. The lower the pressure in the body cavity, the lower the tension and the more flexible the body's movements. Therefore, it is very important to master breathing techniques.

3. What are the ways to squat?

3.1. Unweighted squat: Before starting other variations, you should first learn the most basic movements in order to fully benefit from other variations and avoid sports injuries.

Steps: Place your feet slightly wider than your hips, with your toes pointing slightly outward. Distribute your body weight evenly on the soles of your feet. Keep your back straight. When lowering your body, your knees should not exceed the vertical height of your toes. Move your hips down as if you are sitting on a bench. At the same time, straighten your hands forward and keep them at chest height. As you go down, do your best, keep your chest and back straight, and gradually check that your knees do not go beyond your toes.

3.2. Prisoner squat: This variation is not much different from the general movement, but it requires a higher sense of balance and coordination. Because your hands are resting on the back of your head, you'll need more strength from your abdominals to keep your upper body upright.

Steps: Start by standing in a non-weighted squat position, but place your hands behind your head. Keep your chest up and your back straight. Try not to let your toes leave the ground, even to maintain balance.