• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The BarBend Logo in white.

BarBend

The Online Home for Strength Sports

  • News
    • CrossFit
    • Strongman
    • Bodybuilding
    • Powerlifting
    • Weightlifting
    • HYROX
  • Reviews
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Mini-Massage Guns
    • Supplements
      • Best Protein
        • Best Vegan Protein Powders
        • Best Whey Isolate Protein Powders
        • Best Mass Gainer
        • Best Protein Bars
      • Best Pre-Workouts
        • Best Pre-Workout for Women
        • Best Pre-Workouts for Men
        • Best Non-Stim Pre-Workouts
        • Strongest Pre-Workouts
      • Best Creatine
      • Best Electrolyte Supplements
      • Best Greens Powder
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Fat Burners
      • Individual Supplement Reviews
    • Cardio Equipment
      • Best Treadmills
      • Best Rowing Machines
      • Best Exercise Bikes
      • Best Ellipticals
      • Best Recumbent Bikes
      • Individual Cardio Equipment Reviews
    • Strength Equipment
      • Best Adjustable Dumbbells
      • Best Dumbbells
      • Best Kettlebells
      • Best Barbells
      • Best Squat Racks
      • Best Weight Benches
      • Best Resistance Bands
      • Best Leg Extension Machines
      • Individual Strength Equipment Reviews
    • Apparel
      • Best Weightlifting Shoes
      • Best Cross Training Shoes
      • Best Running Shoes
      • Best Gym Shorts
    • Fitness Tech
      • Best Running Apps
      • Best Fitness Trackers
      • Best Workout Apps
      • Best Smart Scales
    • Support Gear
      • Best Lifting Straps
      • Best Gym Bags
      • Best Lifting Gloves
      • Best Wrist Wraps
  • Nutrition
    • Diets
      • Carb Cycling
      • Vertical Diet
      • Reverse Dieting
      • Carnivore Diet
      • Ketogenic Diet
      • Intermittent Fasting
      • IIFYM Diet
    • Muscle Gain
      • How to Dirty Bulk
      • Go From Cutting to Bulking
      • Eat These Carbs
      • How to Eat for Muscle
    • Fat Loss
      • Macros for Fat Loss
      • Calorie Deficits
      • Natural Fat Burners
      • Cut 2 Pounds Weekly
    • Supplement Guides
      • Pre-Workout
      • Whey Protein
      • Mass Gainers
      • Greens Powders
      • Creatine
      • BCAAs
    • Daily Protein Needs
    • Pre- and Post-Workout Nutrition
    • Foods With Creatine
    • Bulking Tips
  • Training
    • Exercise Guides
      • Deadlift
      • Bench Press
      • Back Squat
      • Overhead Press
      • Lat Pulldown
      • Shoulder Exercises
      • Chest Exercises
      • Ab Exercises
      • Quad Exercises
      • Biceps Exercises
    • Training Guides
      • Beginner’s Guide to the Gym
      • How to Build Muscle
      • Guide to Muscle Hypertrophy
      • How to Train on a Cut
    • Workouts
      • Back Workouts
      • At-Home Workouts
      • Chest & Back Workouts
      • Full-Body Workout
      • HIIT Workouts
      • Bodybuilding Workouts
      • Farmer’s Carry Workouts
    • Programs
      • 5×5 Program
      • Bodybuilding Programs
      • Push-Up Program
      • Pull-Up Program
      • 5/3/1 Program
      • Powerbuilding Program
      • German Volume Training
      • Build Your Own Program
  • Calculators
    • Protein Intake Calculator
    • Macros Calculator
    • BMR Calculator
    • Squat Calculator
    • Calorie Calculator
  • Community Forum
Home » Training Guides » The Right Way to Breathe When You're Doing a Plank

The Right Way to Breathe When You’re Doing a Plank

You do it all the time. Here's how you hone it.

Written by Shane McLean
Last updated on June 3rd, 2025

When scrolling through the fitness universe on social media, you might see weird and wonderful core exercises, some good, some bad, some outright crazy. And most of these exercises are done for reps or time, such as hanging on for dear life in a front or side plank. However, there is a more effective way to increase the intensity of your planks without resorting to trickery. All you have to do is breathe.

Yes, breathe.

Because when you take a deep breath in and exhale out, you’ll train an important and neglected core muscle, the diaphragm.

What is the Diaphragm and Why is it Important?

Diaphragm
Image via Shutterstock/Maya2008

The diaphragm is a thin, flat muscle that sits under the lungs and works closely with the deep abdominals, the pelvic floor, and the multifidus muscles in the lower back, otherwise known as the intrinsic core.

When the diaphragm pushes down while inhaling, it increases the intra-abdominal pressure and provides stabilization and support for the lumbar spine and core. Both of which come in handy when pulling a heavy barbell from the floor.

According to Taylor Lewis, CSCS, CMT, PRI-PRT, “The same muscles that help maximize respiratory function also help control posture and performance. During movement, the respiratory system establishes a rhythm of respiration to meet the energy demands of the stress being placed upon it. The stress variables dictate how much energy demand is required, but at all times the respiratory system is working to make performance outcomes happen.”  

Try it for Yourself 

Step 1: Brace your abs like you’re about to get punched in the stomach. Notice the muscle contraction and the tension it provides.

Step 2: Exhale all the air out of your lungs while pushing your lower rib cage down with your hands. Do you notice how similar it feels?

Step 3: Take a deep breath in and feel the stability it provides.  

Turns out breathing can be a great exercise for your core. And when you add deep breathing to your core training, not only will you increase the intensity and strengthen your core; you’ll improve lung function too. (1)

Plank Lady
Image via Shutterstock/brizmaker

Why It Matters

Breathing deeply and fully exhaling expired air allows you to get fresh oxygen to working muscles faster. This, in turn, allows for faster recovery and help improve work capacity and core function.

As Lewis puts it, “The higher demand for oxygen, the more the respiratory muscles will work as breathing muscles, and the more tension that is required to stabilize the trunk during core exercises, the more the muscles will work as core stabilizer muscles.”

Apply it to Planks

When performing standard or side planks, attempt the sets for breaths rather than for time. For example, instead of holding a plank for thirty seconds, hold it for five long deep breaths.

This targets two different types of core muscles: breathing muscles and postural control muscles.

Battle Ropes/Side Plank Combo

https://www.youtube.com/watch?v=cNXP3XnS60s&t

Instructions

Perform any battle rope variation for thirty seconds and then immediately get into side plank. Make sure to breathe down into your belly and engage your glutes. Hold this for thirty seconds.  

Go back to the battle ropes for another thirty second interval, then do a side plank on the opposite side. Repeat this sequence for ten minutes or however long you are able to properly maintain the planks.

Kettlebell Swings/RKC Front Plank

https://www.youtube.com/watch?v=6TKktamzq4o

Instructions

Do twenty kettlebell swings and then immediately get into an RKC Front plank. (That’s a plank where you’re pushing your forearms into the ground and squeeing the glutes tightly. It’s a lot harder.) Once you have hit full tension take 10 deep inhales (and exhales) while maintaining full tension. Repeat the kettlebell-plank sequence for 5-10 rounds.

RKC Plank

Wrapping up

Adding something as simple as deep breathing to your planks improves your core function, posture and your ability to breathe and recover fully while under exercise stress.

You’ll like this so much you might even enjoy planks. Or not.

References

1. Luca Cavaggioni, et al. Effects of different core exercises on respiratory parameters and abdominal strength. J Phys Ther Sci. 2015 Oct; 27(10): 3249–3253. 

Feature image via Shutterstock/brizmaker

About Shane McLean

Shane McLean is a Certified Personal Trainer who’s worked with a wide variety of clients, from the general population client all the way to ex-Navy seals and college athletes.

View All Articles

Primary Sidebar

Latest Reviews

Featured image for the Ironmaster Super Bench Pro V2 Review

Ironmaster Super Bench Pro V2 Review (2025): Our Expert’s New Favorite FID Bench

Titan T3 Power Rack Review

Titan T3 Power Rack Review (2025): An Expert-Approved Rig Beckoning to Budget-Minded Athletes

Our tester works out at the beach in preparation for the Rogue Resistance Bands Review

Rogue Resistance Bands Review (2025): Tested by a Certified Personal Trainer

Barbend tester Jake Herod works out on a Force USA Trainer

Force USA G3 Review (2025): Our Experts Tested This Compact All-In-One Rack for Small Home Gyms

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2025 · BarBend Inc · Sitemap