Fighters Only

Issue 167

May 2018

Why a bit of inhalation and exhalation could work wonders for your performance in the cage.

All over certain parts of Asia, you’ll see people in parks doing either tai chi or qigong exercises. You’ll also pick up that the crowd performing this thousand-year-old rejuvenating system is much older than you.

It would be all too easy to dismiss this as an old farts’ training regimen, but there is power in their breathing techniques and coordinated body postures. Those aspects can benefit a martial artist, especially one that needs to relax and keep a clear head when the heat is on.

Some of the athletes I’ve trained have dismissed this sort of practice, but there are plenty around the world that swear by a calmer variety of exercise to complement the intensity of their fighting training.

Breathing control is paramount to prepare your mind and body for competition. I think it’s as important as strength workouts or cardiovascular exercise.

You won’t be able to master qigong straight away and reach a Zen-like state of focus and relaxation for combat, but you can do a couple of simple, deliberate breathing exercises to help you through hard training, sparring or even a fight.

WARM UP YOUR LUNGS

The best way to do this is through ‘the archer’. It can help you focus, increase oxygen to your muscles and mentally prepare for training.

1: Stand with your knees bent, arc one arm out to the side and breathe in slightly.

2: Exhale through your mouth for two seconds as you arc your arm across your body to the other side.

3: Pull that arm back like you’re pulling a bow and extend your other arm as you inhale through your nose for six seconds.

4: Back to your starting position, but on the other side, begin to repeat the process several times.

TAKE A BREATHER

If you can’t focus or your heart rate is too high between rounds, 0 reset and refocus your energy.

1: Bend your knees, relax your shoulders and hold your hands in front of your belly.

2: Inhale through your nose for two seconds. Move your arms as if you’re cupping water with your hands and splashing it into your face. Next, raise your hands above your head in a circular motion.

3: Exhale for six seconds through your mouth.

4: You can vary the position or do the exercise sitting on your stool as you wait for the start of the next round.

BREATHING BENEFITS

Increase flexibility

The more your body is able to relax at the most visceral level, the more you’ll allow tightness in your muscles to subside.

Protecting and healing

Qigong teaches better balance, turning without straining, moving joints without locking and relaxation during a fall. It will also increase the flexibility and the spring of ligaments.

It’s gentle stretching to improve circulation of fluids and energy in the body to lessen the impact of injuries and allow for more rapid healing. Even a few basic exercises could help you out.