One of the quickest ways to end a training session or lose a fight is to forget to breathe, hold your breath or breathe erratically. As silly as it sounds, when we put our bodies at risk and the adrenaline is flowing, it’s easy to forget how to breathe properly. With the correct breathing system, you’ll find yourself outlasting your fellow students and opponents.
Picture the scene…. You’re sparring in a training session but you’re a bit nervous and forgetting to breathe. After 30 seconds, your body hasn’t got the oxygen it needs to perform well so you start becoming slow and panic soon follows. As you slow down, you’ll forget your combinations, drop your guard and become an easier target to hit.
Now recreate the same scenario but on the street. A real-life fight with the threat of serious injury or loss of life is far more intense. Nervous energy will deplete 80% of your oxygen levels after just 6 seconds. You could be more skilled and physically fitter than your adversary but, if you can’t control your breathing, you’ll be beaten, humbled and your fate will be in the hands of the victor.
Many martial artists use the term ‘3 second fighter’ when discussing street violence. The belief is that street fights shouldn’t last more than 3 seconds and many don’t. But the consequences could be dire if you’re gassing out after 6 seconds.
Breath control is a vital element in the art of fighting. It is the key to sustaining energy levels and achieving peak performance during training, competition and whatever real-life throws at you. Many people use martial arts as a form of exercise, but not everyone knows how to regulate their breathing while doing so effectively.
During your classes, it’s important to understand the science behind breath control. You can maximize your potential and push yourself to new limits by controlling your breathing.
Start your karate training by mastering the fundamental technique of diaphragmatic breathing. Also referred to as belly breathing, this method focuses on using the diaphragm to optimize oxygen intake and enhance endurance levels.
Develop a rhythmic breathing pattern that aligns with your movements and punching sequences. This strategy ensures you inhale during defensive actions and exhale sharply when striking.
As is often the case, you breathe harder when striking so try to keep your attacks short and controlled. Regain your breath, then attack again. Defensive moments are a good opportunity to regulate your breathing.
Rhythmic breathing improves overall performance by ensuring a consistent oxygen flow to your muscles. By controlling the rhythm, you’ll be less likely to hyperventilate and become breathless.
Integrating high-intensity interval training (HIIT) routines will enhance your VO2 max, the peak volume of oxygen your body can use during intense activity. Greater VO2 max levels contribute to improved cardiovascular endurance.
After intense activity, recovery breathing is an essential next step. This method involves deep, gradual breaths to help clear lactic acid accumulating in muscles during exercise. It also helps replenish oxygen levels, promoting a quicker recovery for the body.
Adopting this breathing technique after training sessions prepares your body for the next session and minimizes fatigue.
Remaining calm in a storm comes with experience. So, when sparring, it’s important to learn to train it, where possible. This will help you to regulate your breathing, sustain energy levels, stay sharp both physically and mentally and retain your skillset. Your calm will also send a defiant signal to your opponent which may unnerve them and bring you victory.
