Why do breathing techniques decrease the effectiveness of strangulations?

[GROUND CONTROL]

Scott you have some interesting ideas. I was considering doing yoga to help my bjj. But your body conditioning tape looked like it was more sport specific so I ordered it a few days ago.

I also am interested in your breathing techniques. Not only for fending off chokes but for proper breathing while fighting. Sometimes poor breathing will cause a fighter to fatigue despite being in superior condition. Do you have ant tapes on these techniques?

It is always interesting to see other peoples approach to the fight game.

[AmerROSS]

Breathing for combat - anxiety management

GC, Let me know how your development progresses with Warrior Wellness! I'll try and do my best to answer your question, my friend, but I may babble a bit...

The Optimal Performance Zone lies carefully between unmotivated boredom and overmobilized anxiety, both of which are examples of ineffective energy management. Most people mismanage their energies and do not receive the super-charging effects of productive excitability. Most people spend their whole althetic career walking haphazardly through the confusion of competitive anxiety just assuming they must live with the draining effects of anxiety, and only in their seasoned conclusion to their competitive aspirations do they gain an appreciation for effective energy management. There are ways of directing full attention to the cultivation of attribute focus, such as the respiratory exercises developed in the former Soviet Union with the R.O.S.S. Training System.

Your situation is an excellent example of anxiety/energy management. When we begin an anxiety-invoking activity, erratic breathing, structural alignment and movement mismanage our energies.

Through experience and training, individuals intuitively uncover "pacing" - how to manage energy efficiently, so that performance is not based merely upon muscular energy reserves. You due to your situation are incapable of using extreme exertion to substitute for talent, because of your asthma. You must realize this before you continue. You must realize that your asthma is going to be your aid to knowing when you are not relaxing. As soon as you over-mobilize and/or seize up with anxiety (whether you perceive it emotionally or not), you will push an asthmatic trigger. However, you can use this as an indicator to apprise you when your energy management is out of kilter.

After substantial experience training, individuals begin to realize that once they have recalibrated and reclaimed this Optimal Performance Zone (O.P.Z.), they may sustain training (apparently) indefinitely - analogous to a "Runner's High." This will be the first experience you will have, when you are grappling (or any other physical activity). Occassionally, you will just "groove in and flow" and it will seem that you are inexhaustible. This is not a fluke. This is not a special circumstance. This is not due to any other reason than your effective energy management. Once you realize this, you will demand this as status quo. At that point you shall make this the first and critical priority of all your training. Flow first.

Finally, with extensive experience and training, individuals shorten the time that the toggle switch is thrown, so that as they become more talented, and "turn on" the O.P.Z. immediately. This is the most challenging of all, for it is at this level that we must address the nature of fear. Fear historically is a survival alarm mechanism to provide us with super-charged energies, a bio-chemical cocktail of jet-fuel necessary for the Survival Arousal Syndrome (conventionally referred to as "fight or flight" syndrome). Suffice it to say, that in Civilization, we have not evolved the ability with this alarm system to discriminate between true threats and perceived threats. Our organism cannot differentiate between an actual true physical threat and an emotional/symbolic one (for instance, we have the same 'arousal' to a belligerent co-worker that we do to a knife-weilding assailant.) This also affects us in sports, such as grappling and NHB. And actually most coaches are foolish enough to reinforce this through presentation and language, as if they are "fights." To reclaim effective energy management, you must first set yourself upon the proper perspective that it is only a GAME, and you are going to strive your best to perform well. Don't worry about winning. Perform well. If you set your goals upon your intrinsic performance, rather than upon extrinsic outcomes, you'll SIGNIFICANTLY reduce your anxiety, and as a result, begin to eliminate your pushing of asthmatic triggers.

We must address the fact that, physiologically, our instinctual reflexes only help us so far in Civilization, and we through training and experience must create a "dimmer switch" to match appropriate response to the spectrum of anxiety-invoking situations.

ROSS works to short circuit this long indirect process of anxiety/energy management. The Training System helps athletes of all levels, amateur to professional, immediately access the OPZ. It does so through the modulation and reintegration of Respiration, Structural Alignment and Biomechanics. Specifically in your case, I suggest you get yourself a copy of the Zdorovye™ Health System, in particular the Dykhaniye Respiratory Enhancement tape.

Respiratory retention is result of anxiety induced, fear-reactivity. The Soviets did a great deal of research on this topic for the refinement and enhancement of their sportsmen (sport was a political platform for the former USSR).

Upon intimate contact with an aggressor, initially a human organism excites (mobilizes) to such a high degree that the physiological arousal (sort of like a chemical cocktail inside you) is too great and the fear-reactivity mechanism "seizes the engine". With mat-work, done in slowly increasing velocity, this mechanism can be used for advantage. Fear is positive and productive, but the seizing of the fear-reactivity mechanism (panic) can cause spastic movement behavior resulting in huge losses of energy. However, when the mechanism engages it can be used to double and triple your normal strength output through concentrated effort. (A typical method in power-lifting, not only Soviet). The next time that you feel yourself beginning to "suck-in" - relax completely - and then... with an explosion move your opponent in the path of least resistance. You shall be very impressed with your degree of power-enhancement.

In a 'real-life' encounter, rarely does the belligerent have the strategic wherewithall, tactical fluidity, technical competency and intestinal fortitude than that a trained grappler. The "dangers" are much greater in sport grappling (although sportsmen do not intend to do each other bodily harm.)

That being said, it is unwise to expose one's back to anyone that intends to engage us physically. My old coach used to say, "A man walked into the doctor's office and said his arm hurts when he moves it like this. The doctor replied, 'Don't move it like that.'" Train for perfection, rather than training for failure. If you do not enjoy someone on your back, train to prevent it with pro-active strategy. Meaning this, there is no more solid a game than BJJ to provide you with the technical proficiency to avoid someone gaining your back. Get a qualified BJJ trainer and explain your fears to him. We each have unique fears. The better and more quickly you can articulate your fears to your coach, the more rapidly you shall diminish, and eventually eliminate your unique fear-reactivity.

You ever notice how experienced, old-time grapplers are so calm? There are no fears so feral and visceral than those of being physically dominated. Seasoned, and I mean old-timers beyond testosterone-induced lunacy, have seen their fears first hand. Confronted them. Grappling is the ultimate immersion therapy. :O)

The above being stated, my input is this...

I'll keep this specific to your questions.

If someone has gained your back, RELAX (breath and release the over-tone from unnecessary muscular subsystems). Imagine that you are on a spaceship, with BARELY enough fuel to return home. Would you blast your space-stereo, keep all the lights on, run the garbage disposal, holograph deck, all the computers, while joy riding at full thrust? Heck no. You would streamline your energy expenditure, running only critically necessary subsystems necessary for lifesupport and propulsion. That way when that last wormhole opening appears, you'll have enough energy reserves to BLAST through with perfect explosive accuracy.

The same is true in grappling.

If you thrash and flail in urgent attempts to escape, you will create your own demise. You'll significantly diminish your psychophysiological energy reserves.

Relax.

If you are tense, straining, anxious, it is feedback to him to determine if his technical application will be/is effective. (One of the fastest ways to "pass" is to thrash while an opponent is strangling you, for you become Valsalva susceptible.) He's waiting for your to do the work for him.

Relax.

Let all the muscles in your face relax, and the rest of your body will respond in kind.

Breath.

Don't clench and grunt. The more that you strain, the more you are muscularly overmobilized.

Now here's another important part, beyond proper bioenergetic management.

Most matches are ended because of one player's fear-reactivity causes him to make tactical errors. They have not developed an effective "bluffing" strategy. Bluffing comprises concealing fear-reactivity.

If you are not thrashing, clenched, or anxious, he will doubt his application (unless he is highly experienced). If he is in pursuit of a finishing hold, relax. I am not saying GIVE him the hold, rather, use ONLY the energy necessary to thwart his attempt and shut-down all other energy subsystems. He will doubt his application and begin to look for an alternative that "will work". MANY holds can be bluffed. Applying a hold to someone that is relaxed and alert is HIGLY challenging (and typically only experienced grapplers know to be equally, if not moreso, relaxed and attentive). As he transfers to another hold, reverse/escape. If he hesitates in his application, counter. (But remember, he could just be testing you as well. Baiting you.)

Two key strategies in grappling are bluffing, such as above, and stalling. Stalling is a pervasive strategy, that most people think of as merely "running the clock."

If he isn't already actively pursuing some finishing hold, deny him unnessary additional options by relaxing. As he consumes HIS energy, he weakens. Bluffing can solicit fear-reactivity within him (doesn't work too well on experienced grapplers, unless the other is experienced as well; fear is relative.) Stalling will sap his energy, decreasing his performance. But more importantly, stalling increases his susceptibility to make desperate or foolhardy transitional attempts.

Relaxation is the key to bodily awareness. You will lose your presence of mind and your kinesthetic sensitivity if you allow your fear-reactivity to rule the game. OUR OPPONENTS DO NOT DEFEAT US! If you are relaxed, you will begin to FEEL his thoughts, his shifts, his transitions, his intentions.

This is an excellent drill to work with a partner. Have a partner at your back and determine as many of the possible finishing holds he could pursue assuming you relax (if you don't relax, there will be infinitely more). Start out slowly for the first few WEEKS. As he moves for one finishing hold, find a movement that will thrwart his entrance or completion of the hold, and stay there fending him off with MINIMAL energy expenditure, until he moves (slowly at first) to the next logical (closest) hold. [I say next logical, because if he "leaps" to for desperate hold, you'll capitalize on his fear-reactivity and counter/reverse/escape.] Repeat the same thing with the next hold until he can go from one to the next and you continue to "stall" his attempts.

Key performance goal in this drill is to look for positions of skeletal/mechanical advantage. The optimal is for you to make him exert muscular reserves in attempting the completion of his application, while you are "holding" him with tendonous/ligamentous loading of the skeletal frame. Remember we can hold more than we can lift, and we can resist more than we can hold. What I mean by mechanical advantage is to look for a way to "hold" him from advancing to completion in his application, and finally to resist what you cannot hold. Use resistance to find "holding" (loading) points of mechanical advantage. I hope this point is clear. It's difficult in text.

An excellent example of a performance goal to look for is 'wrist control' when he is at your back. He is trying to move his wrists (lift), while you are merely holding them (and sometimes resisting them).

You must make a paradigm shift. If you feel that "back position" or the "mount" are dangerous places, then you invest in them greater potency to do you harm. They have little power, if you do not give them it. And in order to remove power from the concept, explore the position, and more importantly, explore your unique fear-reactive signature that each position that solicits within you.

Then...

EXPLORE, EXPLORE, EXPLORE...

Do this type of DELIBERATE training with every "scary" position. Remember, grappling is the ultimate immersion therapy. :O)

Good luck and good training, my friend.

Fraternal,
Scott Sonnon

http://www.scottsonnon.com

[SweepEm]

Scott: Interesting information.

With more words per post than Darren, you win the award for typing the most.

Hmmm, where is Darren? Do we really care?
HA!

[EJ]

For those of you who have been around the martial arts/UFC/NHB scene on the Net for a long time, this topic may remind you of rec.martial-arts poster RYAN PARKER. This was the dude that said he couldn't be ckoked, armbarred, etc. because of his breathing techniques. He used to let people slap sleepers on him, and kick him in the ballzack to demo his "breathing techniques".

Unfortunately, he tapped to a lapel choke from Remco Pardoel when all of his USENET support got him into the UFC. He said afterwards that he wasn't familiar with that type of carotid choke, so he hadn't trained his body for it.

Interesting topic.

[AmerROSS]

Breathing for combat - anxiety management

EJ, my post said nowhere that breathing will prevent one from being choked out. My post regarded merely understanding the physiological mechanisms involved that CAUSES unconsciousness. Understanding this one can avoid HASTENING unconsciousness through not flailing, thrashing and struggling. (Admittedly, it could have saved a great deal of bandwidth to just write it that succinctly. LOL.)
As a USA National Sambo Team coach it's my responsibility to help trainers prepare their athletes with an understanding in anatomy/physiology, kinesiology/biomechanics as well as competitive anxiety management.
Fraternal,
Scott Sonnon

http://www.scottsonnon.com

[EJ]

I understand that, my friend... the topic just reminded me of the Parker guy.

I am on yer E-mail list BTW.

Take care!!!

[AmerROSS]

phew!

EJ, PHEW! I just didn't want to inadvertantly misrepresent myself like the individual you mentioned. Knowledge is power, but training is for real! :-)

[GROUND CONTROL]

Scott thanks for the info. I will look up the tapes you have recommended. I study BJJ with Renzo Gracie and Sean Alvarez. I have been very successful on a regional level and am looking to make the next step. Being able to control my breathing and getting breathing in sync with my movements are two things which will help me take the next step.

[Ninjagod]

Good stuff. Thanks. And its nice to see intelligent discussion something the UG seems to lack, with the many couch warriors and thier ufc tapes...

[AmerROSS]

impressed

I have to admit, I'm really impressed by the level of maturity and seriousness in discussion here. I'm sold on Mousel's - that's for certain.
Fraternal,
Scott Sonnon

http://www.scottsonnon.com

[Chill Daddy Ace]

"I'm really impressed by the level of maturity and seriousness in discussion here"

Agreed. So who would win in an NTL NHB match, Chickson or BigFoot?

[duchman]

Scott,

Are you going to train in russia again?
What do you train there? (sambo judo ??)

[AmerROSS]

Chill Daddy Ace, LOL. Keep up the levity, my friend! Martial art is much too serious an issue to be taken seriously, that's for certain!

Aaron, I'll be leaving for Russia again in a few days for training with the International Federation of Russian Martial Art (www.ross.ru). Russian Martial Art R.O.S.S. will be my training as usual... Then off to Australia to conduct my seminar tour there, bringing RMA-ROSS to my friends down-under. I'm very excited to visit Oz! (Of course, I'm also excited for the butt-whoopin I'll receive in Russia from my teacher, Gen. Retuinskih. My mother always said that I have always been good at two things: getting hit and falling down, and now I've made a career of it. LOL!)

Fraternal,
Scott Sonnon

http://www.scottsonnon.com

[Ninjagod]

Chill Daddy: Hehe i THOUGHT i had escaped it...

[duchman]

have great time there scott!

p.s
my specialty is bloking punches whit my teeth. LOL