Combat: why proper breathing is crucial

Master Kongling All, Martial arts short tips 2

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Why proper breathing is a primary goal

This task is often overlooked by those who start with martial arts but its role is fundamental: as in combat and training, maintaining controlled breathing is the secret to incrementing the duration of our (useful) performance.

Note – This article has been asked by one of our Core Course practitioners on Patreon (see how to attend our home study classes here Learn Kung Fu online: a beginner-to-expert course).

Correct breathing allows us to send the necessary amount of oxygen to:

Our muscles (for endurance, power)
Our brain (for clear thinking, reactivity, etc.)

This tells us that well before focusing on things like fighting techniques, strength development, tactics, etc. a novice should first aim to acquire the capability to correctly manage his / her breathing.

A small breathing test

The beginners, for example in sequences of blows, almost always tend to hold their breath, (unconsciously) convinced to be more concentrated or faster but nothing could be more wrong: this way their energy runs out in the blink of an eye.

How can we prove this?

We can do a simple test with two sequences of 50 fast punches (the technical quality doesn’t matter in this case): let’s just compare how we feel breathing quickly (read Correct combat breathing: how and why) with each strike in contraposition to how we feel remaining in apnea.

Assuming we manage to get to the end (let’s stop if we feel uncomfortable), we will immediately realize that the difference is enormous.

The power of oxygenation

The point is that in any intense physical activity, our muscles demand a constant supply of oxygen to function optimally and in particular, when we engage in a fight:

Our muscles work harder forcing our body to consume oxygen at an extremely accelerated rate; proper breathing ensures that our muscles receive an adequate, regular and continuous supply of oxygen, which is essential for sustaining endurance and preventing premature fatigue

In other words, by maintaining a basically steady and rhythmic breathing pattern (read Correct breathing), we can delay the onset of muscle fatigue.

Effective breathing techniques can enhance your striking power. When you exhale sharply during a punch or kick, you engage your core muscles and generate more force. This is because exhalation increases intra-abdominal pressure, which supports the transfer of power from your legs and torso through your limbs. Moreover, proper breathing helps to prevent your muscles from becoming overly tense or fatigued, allowing you to maintain explosive power throughout the fight.

Clarity of Mind

Combat requires not only physical prowess but also mental acuity. Proper breathing is instrumental in maintaining clear thinking and focus during high-pressure situations. Here’s how controlled breathing contributes to mental clarity:

Stress Management: When you’re in a combat scenario, adrenaline levels rise, which can lead to heightened stress and anxiety. Controlled breathing activates the parasympathetic nervous system, which helps to calm the mind and reduce stress levels. This allows you to stay composed and make better decisions under pressure.
Enhanced Focus: A steady breathing rhythm improves concentration and cognitive function. By focusing on your breath, you can stay present in the moment and avoid getting overwhelmed by the chaos of the fight. This mental clarity helps you to anticipate your opponent’s moves, execute techniques with precision, and adapt your strategy as needed.

Techniques for Controlled Breathing

To harness the benefits of controlled breathing in combat, it’s essential to practice specific techniques. Here are some key methods to incorporate into your training:

Diaphragmatic Breathing: Also known as “belly breathing,” this technique involves breathing deeply into the diaphragm rather than shallowly into the chest. Place one hand on your abdomen and inhale deeply through your nose, allowing your abdomen to rise. Exhale slowly through your mouth. This method ensures that you are maximizing your oxygen intake and activating your core muscles.
Rhythmic Breathing: Establish a consistent breathing rhythm that matches the intensity of your movements. For example, inhale during preparation and exhale during execution of a strike. This rhythm helps to synchronize your breathing with your physical actions, enhancing both efficiency and power.
Controlled Exhalation: Practice exhaling sharply and forcefully during high-impact moves. This technique not only improves power output but also helps to expel stale air from your lungs, making room for fresh oxygen.

Is it difficult to integrate correct breathing in our martial routine?

To make controlled breathing a natural part of your combat performance, it must be integrated into your training routine. Here are a few strategies:

Breathing Drills: Incorporate specific breathing exercises into your warm-up and cool-down routines. These drills can help you develop a deeper awareness of your breath and improve your ability to control it during combat.
Mindfulness and Visualization: Use mindfulness techniques to focus on your breathing during sparring sessions or shadow boxing. Visualization exercises can also help you practice maintaining controlled breathing in simulated combat scenarios.

Final notes

A few conclusive thoughts:

In the realm of combat, the importance of proper breathing cannot be overstated. Controlled breathing enhances endurance, power, and mental clarity, giving you a significant edge over your opponents. By understanding and integrating effective breathing techniques into your training, you can unlock your full potential and maintain peak performance throughout even the most demanding fights. Remember, in the intense world of combat, sometimes the simplest elements make the biggest difference.

In-depth video courses

Breathing methods and exercises – A step-by-step path toward the fundamental breathing methods of our schools
Basic 6 Dragons Kung Fu exercises – The core conditioning practices of 6 Dragons Kung Fu
Mind self-control hacks – How to improve the quality of the work of our brain and reach our goals
Meditation: how to start – A guided path toward meditation for those who have difficulty to approach it

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Author: Master Kongling

Founder of 6 Dragons Kung Fu.

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