Martial Arts Training in Redondo Beach
Just breathe…loudly!!!
Breath control plays a huge role in physical activity and mental focus, but it is especially important in martial arts training and self defense training. Our natural “fight or flight response” is usually accompanied by shallow, rapid breathing, and some people even hold their breath when stressed, angry, or upset. It’s important to learn how to control this and to learn to make your breathing work for you when training and during times of stress or conflict. It will make your strikes more effective, protect you, and help prevent you from tiring quickly.
When students in martial arts training are first taught to hit pads in kickboxing, they’re instructed to exhale with each strike, usually making a “shhh” sound (or other noise or word, depending on the martial art). This is the beginning of teaching your body how to use breath. When you exhale properly your core tightens, making your strikes more powerful. And if you are hit while striking, your core is already tensed and you avoid the sensation of “getting the wind knocked out of you,” or a diaphragm spasm which happens when your body is struck or if you fall while in the process of filling your lungs (which is why we exhale on the landing of a throw as well).
As you progress in martial arts training you learn to exhale with more force, making a louder noise which comes from deeper in your body. This louder and more forceful exhale actually helps push you harder when you’re exhausted. I didn’t really understand this until I trained Muay Thai kickboxing in Thailand. Hours into training we had to do pad rounds with the instructors. You have to dig really deep to get through those rounds since you’re already exhausted, and I started almost yelling a deep “haish!!” sound with every punch and kick. This surprised me at the time since I didn’t really know where it came from, but vocalizing it loudly with every strike helped a ton, so I went with it! That concentrated exhale and tightening of muscles makes for stronger striking and more efficient use of energy, which is very helpful when you’re already exhausted!
The psychological aspect of loud breathing or vocalization is also important, not just in martial arts training but in fighting. On ancient battlefields humans would yell as a way to both motivate themselves and to intimidate their enemy. The same principle applies in a self-defense scenario…in an attack you should use every possible advantage that’s available to you! Being loud will help to fortify yourself and may take your attacker off guard. At Elite our Krav Maga training system teaches the importance of vocalization as students reach higher levels.
Learning to use all of your lungs when you breathe will help you properly supply your muscles with oxygen and will release more force when your core tightens on the exhale. And as you learn to control your breathing, keeping breaths slow and deep instead of rapid and shallow, you will have much more stamina at all times. You’ll especially notice a huge difference in your martial arts training on the ground (such as during Brazilian Jiu Jitsu (BJJ) training or MMA (mixed martial arts). So how do we learn to use our breath properly? One technique is the box technique. First, inhale slowly for 5 seconds, then hold it for 5 seconds, then exhale for 5 seconds, then keep your lungs empty for 5 seconds before beginning the process again. Try to think about breathing from the lower belly, using your diaphragm, rather than the higher chest. Practice in a quiet setting at first, and when you get the hang of it you can apply it under more stressful circumstances. Additionally, when you’re training allow yourself to vocalize as you hit and kick! Begin with “shh” and get louder from there. You’ll find that over time your strikes will get much stronger and that you will be able to use your breath control in other daily situations such as when lifting heavy things or keeping calm when you’re feeling anxious…it’s a great tool to have, so practice it!
~Katie Toney
Elite Training Center
1628 South Pacific Coast Highway,
Redondo Beach, CA 90277
(310) 543-1600
www.elitetrainingcenter.net
Martial Arts Training in Redondo Beach
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