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STREET SMART MIXED MARTIAL ARTS FITNESS TRAINING Achieving Real Results ! BREATHING AS A TOOL TO IMPROVEMENT... Oxygen is fuel to the body. A Simple One-Minute Exercise With Big Rewards We all need to understand that when in a physical altercation of any type, it is natural for the uninformed to hold their breath while experiencing the related tension and subsequent adrenalin rush that naturally arises. This is especially obvious when the uninstructed strike out, as it is natural for the human body to lock up in such circumstances with an unintentional tendency of breath holding as a reciprocal action. Holding our breath, automatically reduces our ability to respond at our best because we will find ourselves short of air with the resulting lack of oxygen not reaching our lungs and body. If we are low on air, we are also depriving ourselves of strength and staying power, these results include weaker strikes and kicks with a lessened ability to 'stay in the fight' which can decrease out chance of victory. Dojo practice must include the habit of exhaling with every strike or kick. When we accomplish this regular habit, we then will act accordingly during a real life threat without mentally forcing ourselves to do so. Television programs and movie clips of martial artists screaming at the top of their lungs tends to bring laughs from those who have no fighting skills training. Many such individuals look upon these scenes as exaggerated entertainment, as this relationship of exhaling with kicks or strikes gives no visual clue of how this forces us to breath deeper, which of course adds much needed oxygen into our systems. True, a loud scream in the face of an attacker can often disrupt their thought pattern, even unnerving some opponents, and we know this practice has taken place throughout history on battlefields and in sports arenas. But there is much more to consider here. While we may not need to scream at the top of our lungs, making noise while forcing air from our chest is another type of mental conditioning. This audible key really does help us to unlock old patterns, which then helps to create the new habit of inhaling and exhaling at the proper time. We'll then find we automatically require a deep breath to refill our emptied lungs, and more importantly, will do so without mental thought. STREET SMART classes include breathing exercises along with a stretching routine prior to our conditioning work on our muscles with free-weights. A goal for every student is to create the habit of 'audible' exhalation which also will carry over into our workouts and physical excertion of any kind. Oxygen is fuel for our bodies ! For beginners… As in Tai Chi, we first exhale completely to empty our lungs of all air. We then, while standing with head erect, inhale through our nose, to our lung's full capacity. This intake should last for a mental count of five seconds. One-thousand-one, one-thousand-two, etc., thru a count of five. Once our lungs are filled, we then also count out five seconds while holding this air in our expanded lungs. To complete the cycle, we then exhale through our open mouths…for another five seconds. This exhalation should be made with an audible 'whooshing' sound of air as it leaves our lungs and mouths. By repeating this process four times, we will have 'stretched' our lungs the same as we stretch our muscles. The entire session lasts only one minute with the four fifteen-second cycles. As you progress with the training we will be able to increase this count to first six, then seven seconds for each cycle. With experience, and proper routine practice, our lung capacity will naturally increase. A suggested routine of breathing and body stretches can easily become a regular habit by practicing this concept both in the mornings on awakening, and again in the evening before retiring. At minimum, we should strive for twice daily, even better, try to practice this short one minute breathing exercise a couple of more times during your day. Habits can be positive, plan on once after your lunch break and again mid-afternoon or on your evening drive home. Consistency is the key… Added benefits include a natural lowering of our heart rate and blood pressure. In fact, this breathing exercise is a great way to relieve stress during our day to day lives. We all remember the old saw about "counting to ten" when facing hardship or anxiety, utilizing this breathing process will help us even more. Try it while driving in heavy traffic, at the office when faced with a stressful task or assignment…even when the kids are getting on your nerves. You'll be amazed how well this simple exercise feels, and how easy it is to overcome distressful situations.