What is the Valsalva maneuver and when to use it

The Valsalva maneuver is something one may often see or hear when people are discussing weight lifting. There are plenty of “coaches” and “trainers” on the internet who may encourage others to use the Valsalva maneuver. What exactly is it? The Valsalva maneuver occurs when a lifter closes the glottis (a part of the airway where your vocal folds are) and the muscles of the ribcage and airway contract (Haff & Triplett, 2016). By doing this, the air and muscles create rigidity to support the back/vertebral column to add support during load bearing exercises (Haff & Triplett, 2016). This maneuver is, in simpler terms, when you hold your breath, but act as if you are breathing out, causing the torso to be rigid. It is often used during heavy loads, like in a back squat. 

Is it necessary? 

No. Your diaphragm contracts reflexively during high strain activities, even if you have a clear airway (Haff & Triplett, 2016). So, you can still create rigidity to protect the spine while breathing. However, the maneuver can make it easier to handle heavier loads (Haff & Triplett, 2016). 

Is it safe? 

For the most part, the Valsalva maneuver is safe (Srivastave et al., 2019). There are some side effects, especially if one holds his or her breath too long while under load. Potential side effects include blacking out, dizziness, high blood pressure, and disorientation (Haff & Triplett, 2016). Because of the potential side effects, it is recommended to not hold one’s breath longer than 1-2 seconds while performing the maneuver (Haff & Triplett, 2016). If one has high blood pressure or other health conditions, it may not be a good idea to perform the maneuver.

Overall, the Valsalva maneuver can be useful when lifting, but it isn’t necessary to lift heavy loads. It is relatively safe, when done appropriately. Powerlifters and Olympic lifters could use this method, but should understand the risks beforehand.

References

Haff, G. G. & Triplett, N. T. (2016). Essentials of strength training and conditioning (4th ed.). Human Kinetics.

Srivastav S, Jamil RT, Zeltser R. (2019).  Valsalva Maneuver. StatPearls. StatPearls Publishing, Treasure Island (FL). PMID: 30725933.