Issue 157

Whatever kind of martial art you participate in, it’s imperative to know how to breathe properly. Without a proper understanding of breathing techniques, you’ll quickly be defeated. Your body needs oxygen to survive, and the exertion caused during MMA will increase this need even more.

If you aren’t able to give your body what it requires, your opponent will be able to overpower you in just a few minutes. Breathing properly is just as crucial as your fitness, technique or conditioning.

The nose has a four-stage filtration system. By breathing into the mouth you go straight to stage four. This easily results in sore throats, tonsillitis and even ear infections.

Breathing techniques can vary depending on the martial art being practised. Some fighters are able to utilize low-oxygen hypoxic training destinations like mountain ranges, whilst others use training masks or supplements and food designed to increase lung capacity.

Certain cardio workouts too are also beneficial, as well as deep breathing exercises to stay calm and retain energy.

However, one area of martial arts rarely utilized to its maximum for MMA is in circular breathing, which could well be the answer to your gassed out prayers.

WHAT IS IT?

Circular breathing is one of the main aspects of tai chi, as the technique focuses on relaxation; but it is also a key element in other martial arts, including mixed martial arts. Put simply it’s the ability to breathe in through the nose and out through the mouth at the same time, which may sound straight forward enough, but can take some time to master.

When exhaling, the key is to retain the last bit of air in your mouth, quickly fill your lungs with air through your nose, release the air from your mouth, and repeat.

WHY IS IT SO IMPORTANT?

Practicing circular breathing can help you to both focus during a fight and compete for a bit longer.

It’s actually mostly practiced today by musicians of wind instruments – like the didgeridoo or trombone – as they strive to produce a continuous tone without interruption. However, more and more athletes are realizing its potential to enhance their performance.

HOW CAN IT BENEFIT A FIGHTER?

If you want to move fast and punch sharper, you need to breathe fast. Breathing through the nose reduces the number of times you breathe in a period, and a slower breathing cycle means you use less energy on breathing, and more on your actions.

What’s more, when you breathe through your nose your body gets less tired; and because you aren’t opening your jaw to breathe, it decreases the risk of getting hurt by a strike. It can also play mind games on your opponent, as they won’t be able to notice if you are tired or not, because you won’t ever be gasping for air.

Knowing how to breathe properly is essential to success in mixed martial arts, and this technique can help to build your stamina and energy levels throughout a fight. Like any new technique, practice this on a daily basis to improve your respiratory levels, and you will be victorious in the ring.

LUNG-BUSTING ALTERNATIVES:

Struggling to master the art of circular breathing off the bat? Then here are three more ways you can boost your oxygen input.

1: TRAINING MASK

A lot of MMA fighters wear these masks when training. It can help them to get control of their breathing by limiting it.

Sounds strange? Here’s how it works:

By limiting your oxygen intake you can increase your lung capacity, as your lungs have to work harder to obtain oxygen in the first place. This trains the body to use oxygen in the best ways possible – by sending it to the muscles to get extra energy. As you grow accustomed to training with a mask, your stamina and mental focus should increase.

2: SUPPLEMENTS

Certain dietary supplements and foods can actually help you to increase your lung capacity. According to the American Lung Association, eating a diet that’s high in protein can help you to tone your muscles, including those in the lungs.

Getting the recommended daily dose of omega-3, fatty acids can also reduce inflammation in the lungs, which is shown through research conducted by the University of Maryland Medical Center.

3: CARDIO WORKOUTS

Running is one of the best basic cardio workouts there is, and by ensuring you always start your training regime with a run you’ll begin to increase your lung capacity.

With intense training, you could improve your lung capacity by up to 15%.