The Acute Physiological and Self Confidence Effects of Breath-Hold, Nasal, and Reverse Breathing Techniques on Barbell Squat Performance

Yap, Jun Ming (2026) The Acute Physiological and Self Confidence Effects of Breath-Hold, Nasal, and Reverse Breathing Techniques on Barbell Squat Performance. Final Year Project (Bachelor), Tunku Abdul Rahman University of Management and Technology.

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Abstract

In this study, men recreational lifters between the ages of 18 and 25 performed barbell back squats while examining the acute effects of three breathing techniques: breath hold (BH), nasal breathing (NB), and reverse breathing (RB). Three groups of 33 individuals (n = 11 per group) were randomly assigned to undergo a 5-repetition maximum (5RM) squat program using their designated breathing technique. Heart rate (HR), mean barbell velocity, rate of perceived effort (RPE), and repetitions completed were among the physiological and performance characteristics measured. A self-developed self-confidence questionnaire was used to gauge psychological reaction. Using paired sample t-tests and one-way ANOVA, the data were examined. The results showed that there were no appreciable variations in the number of repetitions each group conducted. In contrast, the breath hold group’s mean barbell velocity was higher than that of the reverse breathing group (p = 0.002). Both nasal and reverse breathing significantly increased HR (p < 0.05) and RPE (p < 0.001), while breath hold maintained relatively stable values. Group differences in self-confidence levels were not statistically significant. According to the results, the breath hold technique may improve barbell velocity and mechanical efficiency during squats, whereas reverse and nasal breathing put more physiological and perceptual load on the body. All things considered, the best method for sustaining lifting performance and reducing effort during brief, high-intensity resistance training seems to be breath hold breathing. To increase applicability, it is advised that future research examine long-term adaptations and involve female participants