#2 – Breathing and Bracing Our goal is to set ourselves up with a strong and neutral spine in the same tight position from the setup. Here are the steps to breathing and bracing prior to your lift. Breath down and out: Unracking the weight, push air down and out through your obliques to increase pressure and enable stability. Create 360 degrees of pressure: Standing in your neutral position create abdominal pressure throughout. Try not to engage in lumbar extension – this can lead to spinal injuries.