Issue 153
April 2017
Master the samurai technique of relaxation to conquer your fears in the cage.
Mastering mokuso isn’t new in MMA. There have already been a couple of high-profile exponents of the Japanese meditation technique who have used it for great success in the cage. Former champions Georges St-Pierre and Lyoto Machida have both discussed their mokuso practices in the past. Japanese fan favorite Yoshihiro Akiyama is also a known disciple of the technique.
The samurai of ancient Japan were some of the most formidable fighters in human history. Living their lives by the code of bushido, ‘the way of the warrior’, they were loyal, hard-working, disciplined and respectful warriors who fought with a formidable arsenal of weapons.
While those swords, bows and knives no benefit to modern-day mixed martial artists, elements of their approach to combat can still be used by prizefighters – particularly their use of meditation to conquer fear before a battle.
Fear in high-pressurized situations is that it can hinder performance – and in fighting terms that spells disaster. The physical signs unmistakable: rapid heart rate, irregular breathing, loss of appetite, nausea and muscle tension.
It’s also unavoidable as inherent instinct takes over – fear’s prime function, after all, is to keep us alive and safe. It can affect hand-eye coordination, rewire motor skills and lead to slower reaction times, or worse, hesitation. Managing it is essential.
MIND CONTROL
Samurai used a technique called mokuso to reach a mental state of mushin (no mind) that allows the body to move without being conscious of it. Joe Bell, a mind coach who has worked with fighters for years, says: “The samurai knew that if the mind was fixated on anything other than the moment fear could creep in, tensing the body, wasting vital energy and slowing reaction times. When your life is on the line, this could not be allowed.
“Mokuso involves composing one’s breath, posture, mind and spirit in an attempt to return to the mental state of a newborn child, because they have no perception of fear. By achieving mokuso, the samurai could empty their mind, allowing the body to move naturally without the distraction of thought.”
HOW TO DO IT
Mokuso is performed in the seiza kneeling position. Keep your back straight and extended, your chin tucked in with your nose in line with your navel, looking directly forwards and towards a point approximately a foot and a half in front of your knees.
Eyes should be slightly open so you are aware of your surroundings. Inhale slowly through the nose and visualize the breath traveling up and over your head before dropping down towards the base of your spine.
Imagine the breath gathering deep in your lower abdomen and winding into smaller circles until finally fading.
Hold the breath for a moment and then exhale slowly, concentrating on the breath as it emerges from the lower abdomen. Allow it to gradually unwind upwards towards the naval, through the solar plexus and throat, then finally out of the mouth. A single breath should take between 10-15 seconds.
“Just listening and focusing on your breathing alone should put you in a meditative state,” Bell adds. “It’s no coincidence that mokuso is a short exercise, as it allows for quick preparation and composure before a battle.
“For the mixed martial artist, it can be used during fight camp between sessions or even during a fight, between rounds. Over time it will help you to control heart rate and conquer fear.”
THE SCIENCE OF MOKUSO
Mokuso floods the bloodstream with extra oxygen that energizes the brain and charges those ninja reflexes allowing you to approach a fight with a clear mind.
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