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Qualität des Beitrags: Beteiligte Poster: Dorian Forenurl: Klick aus dem Unterforum: News Antworten: 1 Forum gestartet am: Freitag 11.02.2005 Sprache: deutsch Link zum Originaltopic: breathing during fighting and training Letzte Antwort: vor 19 Jahren, 1 Monat, 12 Tagen, 18 Stunden, 23 Minuten
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Re: breathing during fighting and training
Dorian - 06.03.2005, 17:28breathing during fighting and training
Control Breathing During Fighting And Training
Training Tips
Biology aspect
The control of breath, in–out from the lungs is a passive biomechanical response i.e., you do it naturally without working on it. Contrary to what many people believe, it is level of CO2 that trigger breathing rate/responses, NOT oxygen. This is why it is more important to focus on the out breath than the in breath.
You should breath in with your nose and out with your mouth. This prevents any unnecessary inhalation of carbon dioxide.
IF YOU BREATH OUT HARD, YOU WILL AUTOMATICALLY BREATH IN, where as breathing in hard or soft doesn't really make a big difference to what happens in your lungs.
Hence a lot of fighters make "chhh" noises when striking. Tradition says to make "yeeshhh" sound when striking with the knee and "sssa" sound is used when elbowing or punching.
Also, the out breath tenses the abdominal muscles, and so protects nerve centers, guts and etc., so breathing out when getting struck is also good, as prepares for hit, and also means there’s no air in you to get knocked out.
Psychology aspect
A common problem with beginners, one I particularly suffered from many years ago, is the big gulp and breath hold while charge. I didn't even realize I wasn't breathing till people told me "God sake, breath will you". Again the "chhh" (or "yeeshhh" or "sssa" or whatever sound you find comfortable and natural to make) with every strike makes sure you are breathing. A few folk will know, if you can't hear yourself breathing, your probably not!
Regularly practicing your breathing when doing your pad/bag work, will make it become almost intrinsic, so that when it comes to fight time, you don't have to think about it – you’ll do it naturally by instinct.
Oxygen Overloading
When we inhale, our lungs are not filled up much beyond the upper third of their actual volume. We are only using a fraction of our vital capacity and the process of oxygen exchange in our bloodstream is inefficient. The blood is improperly cleaned of carbon dioxide and our brains and nervous systems are not fully oxygenated. We can experience many negative effects-physically, mentally, and emotionally-as a result.
This is basically where you purposely hypervenalate to overload the body with oxygen. This is used when you are preparing for fight or between rounds. You simply do a series of very quick, sharp breaths while really exhaling hard. This will give you a serge of needed power.
Breathing During Fight
Internal breathing is like a tea kettle that is building up steam. As the pressure in the kettle increases, there will be a slow release of pressure though a small hole in the spout. There will always be near constant pressure within...With a rapid series of strikes, there will either be a release of several short bursts of air, or a release of a continuous stream of air out of the lungs. At the same time there will be air pressure maintained within the lungs, much like the tea kettle...Exhale when delivering a strike or kick, and train yourself to exhale and tighten the muscles when receiving a blow. This prevents the air from being knocked out of you and prepares your body to absorb the impact.
Minimize your breaths. Shorter breaths mean even less vulnerability to a strike. Force your breath out through your mouth; inhalations will return through the nose almost automatically. Breaths are taken between movements (strikes, steps, blocks, drawing the arm back), and even during your breaths, you should hold your teeth tightly together, so you could more easily take a blow to the chin.
Breathing Exercise
Push your stomach muscles out and down to make them hard but not quite rigid. Practice breathing in and out while maintaining this strength--have a partner press into your stomach with a fist while you breathe until you feel yourself breathing naturally against pressure. Your exhalations now can be made with a tight stomach; normal exhalations are relaxations of the diaphragm and vulnerable moments as far as getting hit in the stomach is concerned.
Breath deeply through the nose, without lifting up the shoulders, and imagine the air flowing through your nostrils, up the front and around your head, then down the neck and spine, and around the groin and up to the center of your belly (just under navel), where it is tightly coiled and locked. When you exhale, slowly expel the air from the center of your belly up pass the solar plexus, up the wind pipe to the throat and out slowly from the mouth. The tongue must be presses against the bottom row of teeth, so as to provide a free flow out. On completion of exhalation, give a last strong push, focusing on the center of your belly and all the abdomen muscles. Keep the eyes fixed directly in front of you and avoid blinking.
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