Breathing for Stress Training

I believe one of the most important training techniques one can do for learning to control the stress chemical affects is breathing. Not just the normal fast shallow breathing many do when physically, mentally and emotionally stressed but that type of breathing used to control such things. The breathing method I am aware of is to control your breathing by taking in a deep, diaphragmatic deep, breath to the lower diaphragm through the nose, hold for a three count, the exhale slowly through the mouth, hold for a three count and repeat for a minimum of three repetitions. Then frequently perform a single of double breath in the same manner until the event is done. Even when done, continue to breathe in a controlled manner until the body, mind and spirit are relatively back to a normal level. 

So, how do I train for this. I will use a simple example that I train with daily. I like to do Chi Gong, regular exercises, tai chi chuan form and kata then I go to stairs and go up and down as quickly as I can, five flights at least five times. I breathe as normal as I can but when I feel myself entering into a faster breathing mode that can be shallow I notice then focus on breathing the combat breathe. I do this only when I get to the top of the five flights and on the way back down my first six breaths are the type I describe above. 

I feel like I am struggling to breath but after a time my body adjusts. Noticing this struggle is also important to overcome or at least learn to ignore. The breathing method does help with this but the first dozen times are interesting to say the least. I can do it pretty well now after some time in practice.

The idea is to push your body to where breathing is rapid then control it in a short period to achieve the ability to implement the combat breathing when you notice the rapid breath that comes from the stress of exercise. It is a beginning.

Now, later you can implement a conscious effort to do the combat breathing method when in the middle of fight training, kumite, competitions if that is your direction as a training tool, and other stress situations. You can even begin to notice when you come under stresses in everyday life to stop yourself, breath in the manner indicated above and get some control back in your body, mind and spirit. 

This is just a means to get started and there are many other ways you can achieve training and practice to bring your breathing under control because when you do that the breathing method will release the more beneficial counter chemicals into your body that will counter most, if not all or at least some, of the affects from a chemical (called incorrectly adrenaline dump) dumps from stress induced fight or flight type affects. 

Then you should work that into your “realty based” Self-defense training and practice because the only true way to train and practice in reality is to work in a discipline that frequently exposes you to such situations and that means expose you to violence, violent people and violent physical, mental and spiritual scenarios, environments, etc. 

I write this to expose readers to the idea or the conscious thoughts of breathing properly for practice and training. The benefits far outweigh any possible detriment. Also, it is healthy, promotes fitness,  and physical and mental health.

Let me know how it works for you. Remember that once or twice in practice is not enough to either validate or disqualify this method. 

Note: Are you doing controlled breathing when you perform kata? Basics? Fundamental drills? Are you doing deep diaphragmatic breathing in your practice? How about when you do shugyo training, etc.? This should be something you do daily and in this post I mean to bring that out from the “automatic I don’t have to think about it mode to a mode of consciousness at least while training.”

When you look at, study and implement fundamental principles of martial systems breathing is there, right? (Physiokinetic principles first sub-principle is - wait for it - BREATHING! WhooWho :-)

Note: Isn’t breathing a key for Chinkuchi? :-)