Hiccups During Exercise: What’s Going On and How to Beat Them

Ever been mid‑squat and felt that sudden "hic" interrupt your rhythm? You’re not crazy—many people get hiccups while they’re moving. The good news is you can understand why it happens and have a few tricks ready to stop it fast.

Why Your Body Throws a Hiccup Mid‑Workout

During a workout you breathe harder, swallow air, and sometimes gulp down a sports drink too quick. All that can irritate the diaphragm, the muscle that helps you breathe. When the diaphragm gets a little spasm, it snaps shut the vocal cords and you hear a hiccup.

Other common triggers are:

Sudden changes in temperature – a cold shower right after a hot run.
Over‑exertion – pushing too hard on the last rep.
Carbonated drinks or chewing gum while you train.

Each of these puts extra pressure on the stomach and diaphragm, making a hiccup more likely.

Quick Fixes to Kill the Hiccup Before It Stops Your Set

When a hiccup pops up, try one of these simple tricks. They work because they reset your breathing pattern or calm the diaphragm.

Hold your breath. Take a deep breath, hold it for about 10‑15 seconds, then exhale slowly. The pause gives the diaphragm time to settle.
Drink a glass of water upside down. Bend forward, sip water from the far side of the glass. The odd swallowing motion can stop the spasm.
Swallow a teaspoon of sugar. The grainy texture stimulates the vagus nerve, which often calms the hiccup reflex.
Press on the diaphragm. Gently press the area just below your ribcage for a few seconds while breathing normally.

If one method doesn’t work, move to the next—most people find relief within a minute.

Preventing Hiccups Before They Start

Prevention beats a quick fix. Here are habits that keep hiccups at bay during training:

Stay hydrated, but sip water slowly. Avoid gulping a big mouthful right before a heavy lift.
Limit carbonated drinks and gum during workouts. They add extra air to your stomach.
Warm up your breathing. Do a few deep, controlled breaths before jumping into intense sets.
Watch your tempo. Rapid, jerky movements can trap air. Keep a steady rhythm.

These tweaks are easy to add to any routine and usually stop hiccups before they even appear.

If hiccups keep showing up despite these tricks, it might be worth checking in with a doctor. Rarely, persistent hiccups can signal a nerve issue or reflux problem that needs professional attention.

So next time you feel that little "hic" during a bench press or a treadmill sprint, remember the cause, try a quick fix, and adjust a few habits. You’ll get back to a smooth workout without the unwanted interruption.