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Breathing
2 year(s) ago • 1331 views • 30 replies
TCWhite beltVerified
2 year(s) ago
How do you relax and breath when on bottom.
DUBlack beltVerified
2 year(s) ago
Frames
TCWhite beltVerified
2 year(s) ago
Working that and adjusting hips.
RBlack belt 1st degreeVerified
2 year(s) ago
How do you relax and breath when on bottom.
The first step is paying attention to your breathing while rolling. It sounds good to say "don't hold your breath," but often that's exactly what happens during uncomfortable or intense moments. So call attention to your breath in that precise moment you're talking about. I still have to remind myself occassionally.
Second step is creating sufficient space to breathe effectively, as mentioned in the first response you got. You can also do this by trying not to be flat. Getting on your side often times allows for better breathing.
Also, learn to alter breathing through your abdomen or chest depending on where pressure is or isn't.
Second step is creating sufficient space to breathe effectively, as mentioned in the first response you got. You can also do this by trying not to be flat. Getting on your side often times allows for better breathing.
Also, learn to alter breathing through your abdomen or chest depending on where pressure is or isn't.
EHBlack beltVerified
2 year(s) ago
Follow your rules for the bottom get to your side, frame and snake or shrimp as most call it. In the process of that you cant panic or explode at wrong time with power if try to struggle way out won't work its all about timing, weight distribution and balance of your opponents base. All with in that you have to stay calm give your self space to breath wich when the on your side with frames will help. Then just have pace your self with your breath.
RDBlack belt 4th degreeVerified
2 year(s) ago
When they are on my chest I do diaphragm breathing. (belly breathing)
When they are on my belly I do chest breathing.
I always have a song in my head so when I get crushed I tune out the pressure, breathe and listen to the song in my head.
Self talk in my head always seems to help me relax and assess the beating I'm getting.
Helps to me focus on adjusting and ultimately seeing the moment, when it arises, to escape, reverse or just plain better my position.
Frames and all the fundamentals you learned will be helpful in that portion of the dilemma you are faced with.
Panic does nothing for you anyway so why bother.
Learn to breathe properly and it will make a difference not just in jiu jitsu but in life as a whole when faced with difficulty.
When they are on my belly I do chest breathing.
I always have a song in my head so when I get crushed I tune out the pressure, breathe and listen to the song in my head.
Self talk in my head always seems to help me relax and assess the beating I'm getting.
Helps to me focus on adjusting and ultimately seeing the moment, when it arises, to escape, reverse or just plain better my position.
Frames and all the fundamentals you learned will be helpful in that portion of the dilemma you are faced with.
Panic does nothing for you anyway so why bother.
Learn to breathe properly and it will make a difference not just in jiu jitsu but in life as a whole when faced with difficulty.
SEBlack belt 1st degreeVerified
2 year(s) ago
I do that silent song-thing, too.
And another thing I learned is a soft smiling when under pressure.
I do not think about that, meanwhile it is automatically.😇
And another thing I learned is a soft smiling when under pressure.
I do not think about that, meanwhile it is automatically.😇
JABlack beltVerified
2 year(s) ago
Everyone has given excellent advice Tigh. And as counter-productive as this sounds, the more time you spend stuck in the bottom of side control / mount, the more comfortable you become.
After 9 years of BJJ, and 15 of Judo, I wish there was a magic pill or shortcut to escape quicker, become more at ease under someone, it sucks, and you just learn to endure and make the most of it.
I personally breathe, make sure my frames are where they need to be, and know I will not die (even though some black belts make me think I will, make me wish I would to get out) ;)
Keep at it and know it gets better...
After 9 years of BJJ, and 15 of Judo, I wish there was a magic pill or shortcut to escape quicker, become more at ease under someone, it sucks, and you just learn to endure and make the most of it.
I personally breathe, make sure my frames are where they need to be, and know I will not die (even though some black belts make me think I will, make me wish I would to get out) ;)
Keep at it and know it gets better...
DBlack beltVerified
2 year(s) ago
Lots of great advice on this thread.
A big help for me was to consciously breathe through my nose. As things get more intense for sure you'll end up mouth breathing, but make a conscious effort to breathe through your nose, you're less likely to be gasping for air with shallow breaths that way.
A big help for me was to consciously breathe through my nose. As things get more intense for sure you'll end up mouth breathing, but make a conscious effort to breathe through your nose, you're less likely to be gasping for air with shallow breaths that way.
Edited 2 year(s) ago
PDBlack belt 3rd degreeVerified
2 year(s) ago
I tell people to focus on hard sharp exhales and pushing the air out of their lungs.. Inhaling is involuntary and exhaling is more voluntary..
Take a deep breath and hold the air as long as you can then forth it out and it almost readjusts your breathing inhale and it is hard to hold and control
Take a deep breath and hold the air as long as you can then forth it out and it almost readjusts your breathing inhale and it is hard to hold and control
TCWhite beltVerified
2 year(s) ago
Thank you all I will keep working to relax and learn to belly breath. I will fail as many times as it takes.
CGBlack belt 4th degreeVerified
2 year(s) ago
Most important here is that you play loud music at the open mats so you don’t have to listen to people breathe
JABlack beltVerified
2 year(s) ago
One blackbelt I used to train with would breathe like the Predator (sharp short exhales). It works well for him breathing out, but unnerving for the other person :D
MBlack beltVerified
2 year(s) ago
Be careful with what people tell you! Some people advocate for mouth breathing or nasal breathing as the Holy Grail. However, studies show that "As breathing mode does not affect power output or performance measures in completion of a high-intensity anaerobic exercise test, the preference of participant should be the determining factor." I say this because don't create anxiety for yourself around am I breathing right? That anxiety will just make it worse. Like everything train your body, and adapt that training to what works best for you.
With that said, there is evidence that shows the moisture that is taken in during nose breathing and allows for better NO intake and that is beneficial during exercise. NO has a very important role in exercise and recovery. As was stated above by Deepu, typically it is noted that we tend to open the mouth as intensity is increased. That also brings in drier air, which affects the vocal cords and increases pressure which can make it harder to breathe. BUT as stated above in scientific studies the margin was so thin they did not favor one over the other.
I find when I am "manually breathing it is because I am focusing on breathing and not letting my body do it for itself and I typically am mouth breathing. When I can reach that more relaxed state I am nasal breathing and it is automatic.
With that said, there is evidence that shows the moisture that is taken in during nose breathing and allows for better NO intake and that is beneficial during exercise. NO has a very important role in exercise and recovery. As was stated above by Deepu, typically it is noted that we tend to open the mouth as intensity is increased. That also brings in drier air, which affects the vocal cords and increases pressure which can make it harder to breathe. BUT as stated above in scientific studies the margin was so thin they did not favor one over the other.
I find when I am "manually breathing it is because I am focusing on breathing and not letting my body do it for itself and I typically am mouth breathing. When I can reach that more relaxed state I am nasal breathing and it is automatic.
DBlack beltVerified
2 year(s) ago
With that said, there is evidence that shows the moisture that is taken in during nose breathing and allows for better NO intake and that is beneficial during exercise. NO has a very important role in exercise and recovery. As was stated above by Deepu, typically it is noted that we tend to open the mouth as intensity is increased. That also brings in drier air, which affects the vocal cords and increases pressure which can make it harder to breathe. BUT as stated above in scientific studies the margin was so thin they did not favor one over the other.
Cool, had no idea about this.
SLBrown beltVerified
2 year(s) ago
Slightly off topic but one of the most fascinating examples of breathing in combat sports I’ve seen is when Liam Harrison hits pads. Have a look on YouTube. BIG nasal breaths before every strike.
He’s a beast.
He’s a beast.
PZBlack beltVerified
2 year(s) ago
I always have a song in my head
My supervisor at work plays loads of shitty Polish disco and wannabe rappers. This shit plays in my head when I go to training after work. I can't catch the right rhythm on the mat recently and I feel like I find myself forcing things too much. Your comment made me realise what could be the reason. Any advice professor Rigoberto? ( I've tried to whoop his ass at work when he crossed the line in the past but he's been super nice to me since so I guess I can't use the violence) Maybe some playlist recommendations?
RDBlack belt 4th degreeVerified
2 year(s) ago
My supervisor at work plays loads of shitty Polish disco and wannabe rappers. This shit plays in my head when I go to training after work. I can't catch the right rhythm on the mat recently and I feel like I find myself forcing things too much. Your comment made me realise what could be the reason. Any advice professor Rigoberto? ( I've tried to whoop his ass at work when he crossed the line in the past but he's been super nice to me since so I guess I can't use the violence) Maybe some playlist recommendations?
Honestly most songs in my head I can't stand and they are in there because they annoy me. LOL
Like Epic from Faith No More. I hate that song but it emerges when I'm training.
Like Epic from Faith No More. I hate that song but it emerges when I'm training.
PZBlack beltVerified
2 year(s) ago
Honestly most songs in my head I can't stand and they are in there because they annoy me. LOL Like Epic from Faith No More. I hate that song but it emerges when I'm training.
"Epic" is a masterpiece compared to what I've been tortured with for last couple of months 😂. Please share my pain: https://www.youtube.com/w[...]rm9kgQ04KI
Also: You're lucky that you don't understand the lyrics.
Also: You're lucky that you don't understand the lyrics.
RDBlack belt 4th degreeVerified
2 year(s) ago
https://www.youtube.com/w[...]rm9kgQ04KI
What just happened?😂
I concede!
Compared to that Epic is a masterpiece!
I concede!
Compared to that Epic is a masterpiece!
TRBlack beltVerified
2 year(s) ago
Most important here is that you play loud music at the open mats so you don’t have to listen to people breathe
That would mess up big time David's and Sebastan's songs in their heads.
LSBlack beltVerified
2 year(s) ago
I don’t believe anyone mentioned it. But a lot of it is mindset too. As recent as last night i got smothered with someone’s thigh in what was about to be a triangle from crucifix.
The specific sentence that works for me is “Where are you right now?” Because it prompts me to think of my position instead of panic and because it reminds me that I’m not dying, I’m playing on some mats in a gym.
I guess important is also that I don’t hope for speedy escapes as sometimes the position might get worse before it gets better. Sometimes small adjustments take time.
The specific sentence that works for me is “Where are you right now?” Because it prompts me to think of my position instead of panic and because it reminds me that I’m not dying, I’m playing on some mats in a gym.
I guess important is also that I don’t hope for speedy escapes as sometimes the position might get worse before it gets better. Sometimes small adjustments take time.
RBlack belt 1st degreeVerified
2 year(s) ago
I don’t believe anyone mentioned it. But a lot of it is mindset too. As recent as last night i got smothered with someone’s thigh in what was about to be a triangle from crucifix. The specific sentence that works for me is “Where are you right now?” Because it prompts me to think of my position instead of panic and because it reminds me that I’m not dying, I’m playing on some mats in a gym. I guess important is also that I don’t hope for speedy escapes as sometimes the position might get worse before it gets better. Sometimes small adjustments take time.
Agreed!
ASBrown beltVerified
2 year(s) ago
Hey everybody, very nice and important topic here. 💪 I’m a breathing coach and from my point of view I would recommend following:
1) do some breathwork training separately from your jiu-jitsu training (rolling, drilling) and pay attention how you breathe throughout the day
2) then start paying attention also during the training when it’s possible (light rolls, positional etc)
Good breathing should be N+LSD😅
Nasal + Light, Slow, Diaphragmatic 👍
1) do some breathwork training separately from your jiu-jitsu training (rolling, drilling) and pay attention how you breathe throughout the day
2) then start paying attention also during the training when it’s possible (light rolls, positional etc)
Good breathing should be N+LSD😅
Nasal + Light, Slow, Diaphragmatic 👍
MGBlack beltVerified
2 year(s) ago
Tigh! You’ve got some good answers already. Here’s my two cents. The first part of your question is how do you relax? Relaxing on the bottom position is not easy. Learning escapes and sweeps from bottom positions will help give you the confidence that you can get out. I would encourage you to start rolls from the bottom position to improve faster. But the most important thing you can do is chill. Don’t frame or squirm endlessly, try one of those escapes or sweeps you know well for about 3 seconds. After 3 seconds chill. Points are already awarded. I absolutely love when opponents frame without intention and squirm endlessly. I can just see their energy bar slowly decreasing. Here’s the thing, your opponent will not let go or relax their position while you are fighting back. Only when you relax will your opponent relax their positional control to move to a new position or try for a submission, that’s when you can escape or sweep. If you are relaxed you are much more able to access techniques and use them.
The second part of your question is how to breathe. Breathing effectively has a profound physiological effect on relaxing your mind and body while rolling but this takes years of experience. What can you do right now to improve breathing? Box breathing. Find a good box breathing video on YouTube and follow along. This type of breathing will strengthen the muscles used to breathe. Perfect if you want to keep breathing while being crushed in the bottom position. Happy rolls.
The second part of your question is how to breathe. Breathing effectively has a profound physiological effect on relaxing your mind and body while rolling but this takes years of experience. What can you do right now to improve breathing? Box breathing. Find a good box breathing video on YouTube and follow along. This type of breathing will strengthen the muscles used to breathe. Perfect if you want to keep breathing while being crushed in the bottom position. Happy rolls.
RKBlack belt 4th degreeVerified
2 year(s) ago
I tell people to focus on hard sharp exhales and pushing the air out of their lungs.. Inhaling is involuntary and exhaling is more voluntary.. Take a deep breath and hold the air as long as you can then forth it out and it almost readjusts your breathing inhale and it is hard to hold and control
This
AKPurple beltVerified
2 year(s) ago
I found a big improvement after I started taping my mouth shut when I sleep (to force nasal breathing). Kinda helpful in a sport where you can't rely on being able to breath through your mouth.
JBlack belt 3rd degreeVerified
2 year(s) ago
Don't gain those extra dad bod kilos, I'd like to add to the list. Sure some extra weight sucks for someone under you, but sucks at least as bad for you when on the bottom. Especially getting stacked, your ballast will challenge your lungs for valuable real estate and win.
![Slideyfoot [jun]](userimg/5e25cf311adfd.jpg){kind=small}
SJBlack belt 1st degreeVerified
2 year(s) ago
How do you relax and breath when on bottom.
This is probably way too simplified, but I just repeat "relax and breathe" in my head over and over. That's what I tell my beginners to do too, seems to work. It's also one of the few prompts I'll given when coaching them at comps (I don't like the whole puppeting them through technique thing that a lot of coaches do, but to each their own).
ASBrown beltVerified
2 year(s) ago
I found a big improvement after I started taping my mouth shut when I sleep (to force nasal breathing). Kinda helpful in a sport where you can't rely on being able to breath through your mouth.
I’m currently at night 6 of #mouthtapemarch 🙂💪. Never slept better.
