Breathing and Bracing: Core Stability for Heavy Lifts

By Dr. Jesse Sattler PT, DPT

When performing heavy lifts, most people focus on the muscles moving the weight; However, true strength and safety come from a less visible source: the ability to breathe and brace effectively.

Understanding how to coordinate your breathing and core activation is essential for both optimal performance and injury prevention. Proper technique enhances spinal stability, supports efficient force transfer, and protects the body from strain under load.

What Is “Core Stability”?

The term “core” refers to more than just your abdominal muscles. It includes the diaphragm, pelvic floor, transverse abdominis, multifidus, and other deep stabilizing muscles that form a supportive cylinder around the spine.

When these muscles work together, they create intra-abdominal pressure (IAP) — internal tension that stabilizes the spine and trunk. Without adequate pressure, the spine is more vulnerable to excessive movement and injury during heavy lifting.

Step 1: Breathing for Core Control

Efficient breathing begins with the diaphragm, the primary muscle of respiration. Many people breathe primarily with their chest, which limits the diaphragm’s engagement and reduces core stability.

To train diaphragmatic breathing:

1. Position: Lie on your back or sit upright with one hand on your chest and one on your abdomen.

2. Inhale through your nose, directing air into your lower ribs, abdomen, and sides. Your belly and sides should expand slightly.

3. Exhale slowly through your mouth, maintaining gentle abdominal tension as you do.

Practicing this type of breathing improves coordination between your diaphragm and core muscles, establishing the foundation for proper bracing. Allowing yourself to breathe properly will help you to turn on your core and keep spinal tension. 

Step 2: Bracing for Stability

Bracing builds upon diaphragmatic breathing by adding controlled muscular tension to protect the spine during lifting.

To brace effectively:

1. Take a deep diaphragmatic breath before initiating your lift.

2. Expand your abdomen in all directions — front, sides, and back — as if gently pushing against a weightlifting belt.

3. Maintain this pressure throughout the lift to stabilize your spine.

4. Exhale gradually once you have moved through the most demanding portion of the movement.

This combination of breathing and bracing increases intra-abdominal pressure, providing a strong, stable base for safe and efficient lifting.

Some cues that may work for you that our staff has picked as their favorites:

• “Tighten up as if someone were going to punch you in the stomach”

• “Expand your sides” 

• “Breathe into your stomach/ribs”

Common Errors to Avoid

• “Sucking in” the abdomen: This decreases stability by reducing internal pressure.

• Arching the lower back excessively: Proper bracing maintains a neutral spine position.

• Holding the breath excessively: While some breath-holding may occur during maximal lifts, controlled breathing should be practiced for most exercises to prevent dizziness or elevated blood pressure.

The Role of Physical Therapy

A physical therapist can help assess your breathing mechanics, core activation, and lifting form to ensure that you are bracing effectively and safely.

Core bracing with graded exposure to higher level activities can ensure improved capacity for withstanding the stresses of life and sport. 

At our clinic, we provide:

• Personalized movement assessments

• Guided breathing and bracing exercises

• Core stability and spinal control training

• Education on lifting mechanics and injury prevention

  
  

These strategies not only reduce the risk of back or pelvic injuries but also improve performance for athletes and active individuals alike.

Key Takeaway

Proper breathing and bracing techniques are fundamental for building strength safely. By learning to coordinate your diaphragm and core muscles, you can enhance spinal stability, improve lifting efficiency, and prevent injuries.

If you experience pain or instability during lifting, our physical therapy team can help you retrain these essential mechanics and return to lifting with confidence!