Exhale on Effort
Recovery · Beginner · 10 rounds
Breathe out on the lift - car seat, pram, toddler, barbell.
Holding your breath through a lift spikes downward pressure onto a pelvic floor that is still recovering. Exhaling as the effort happens keeps pressure managed instead of dumped. The habit generalises: it is the same rule after abdominal surgery and for anyone returning to lifting, which is why it is worth drilling until it is automatic.
How to practice
- Inhale (Prepare) for 2 seconds (through the nose)
- Exhale (Through the Lift) for 4 seconds (through the mouth)
Benefits
- Manages pressure on a recovering pelvic floor
- Replaces the reflex to brace and hold
- Transfers straight into daily lifting
- The bridge back to strength training
When to practice
Every lift, every day. Drill it deliberately a few times a week.