Have you ever felt like you were going to pass out or seen someone pass out after lifting weights at the gym? If so, you may not be breathing properly. Dr Karan Rajan, an NHS surgeon and YouTuber, has shared a video explaining why people pass out after lifting weights.
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Dr. Rajan shared the post on Instagram with the caption, “How not to decorate the gym floor.” In it, he stitched a video of a man doing deadlifts. After one set, the man lowers the bar and comes back up, celebrating. However, he suddenly loses consciousness and hits his head on the gym bench. But why did this happen?
Are you breathing correctly while lifting weights?
According to Dr. Rajan, if you want to avoid going to the emergency room while exercising, you need to learn how to breathe properly. He explained that when we lift something heavy, our body instinctively performs the Valsalva maneuver (a breathing exercise used to slow the heart rate and relieve the symptoms of supraventricular tachycardia).
“This involves holding your breath and pushing down as if you were squeezing out a stubborn poo. The goal here is to increase intra-abdominal and intra-thoracic pressure,” he added.
The maneuver stabilizes the core and protects the spine. While it’s great for lifting, it may not be so good for your brain as it temporarily blocks venous return – meaning blood flowing back to the heart – and stimulates the vagus nerve. “You reduce cardiac output, blood pressure and, to some extent, oxygenated blood reaching your brain. It’s like putting your brain on a short oxygen diet, and your brain isn’t a fan,” Dr. Rajan said.
So, how do you avoid fainting and injury?
1. Take a deep breath: According to Dr. Rajan, even before you touch the barbell, take a deep breath through your nose. “Fill your belly with air, without that little chest-inflating nonsense. Imagine your torso as a balloon being inflated,” he suggested.
2. Controlled Exhalation: Second, as soon as the bar releases your knees and you are about to lock out, exhale. “A quick, discreet hiss through pursed lips is ideal. Think of a snake, not a kettle about to explode. This means a sudden drop in pressure that keeps you stable while you put oxygen back into your system.’
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor for any health concerns.
