Learning to Breathe

 We all think we know how to breathe.   We do it in our sleep and don't think about it at all under normal circumstances.  Many adults breathe in a very shallow manner.  The lungs need to be fully inflated from time to time.  Is there a better way to breathe?  Most Martial Artists may have been instructed on some breathing techniques.   Breathing slowly in and out through the nostrils is a beneficial way to breathe.  It relaxes the blood vessels, reduces blood pressure, focuses the mind and provides increased oxygen to the cells.   This type of breathing produces Nitric Oxide (different than Nitrous Oxide) which has significant health benefits.

By acting as a vasodilator, Nitric oxide relaxes the inner muscles of the blood vessels which helps the blood flow easily and reduces blood pressure.  This increases oxygen delivered to the tissues which increases stamina during athletic performance.  Nitric Oxide acts as a neurotransmitter and assists the immune cells to respond quickly to pathogens, thus helps us fight off illness.  When delivered in high doses, it is very toxic to cancer cells and sensitizes them to chemotherapy and radiation.

It is very relaxing to deliberately breathe in this manner, especially if you breathe deeply and push the abdomen out with each breathe and pull the abdomen in with each exhalation.

Nitric oxide made by our bodies using this method of breathing is great for overall health.

A second method of breathing is called: Box breathing.

Box breathing helps you focus your mind and relieves anxiety.  It is performed in the following pattern:  

Inhale: 4 seconds

Hold:  4 seconds

Exhale:  4 seconds

Hold:  4 seconds

Emergency response and Military personnel usually know and employ this technique of breathing to manage anxiety responses triggered by stressful situations.

Doing breathing exercises is just as important as doing other physical exercises.  It is especially useful for Martial Arts and Sports training.  Julie Haskins, Sensei

History and Martial Arts

 At Guerrero's it is important to learn the history of the Martial Arts we study.  The students learn not only the techniques, but we learn about the Old Masters who created the techniques.   Is it beneficial to learn something from 400 years ago?   It absolutely is beneficial to understand what the technique was originally used for and how we can use the techniques today.   We are not tasked with guarding the Emperor's Palace as the Old Masters in Okinawa were, but the techniques are effective for self defense.  Everyone should know some self defense, especially women and children.   We utilize our Katas and study the applications within each move.  For a simple example:  many times the turns we do in Katas are interpreted as throwing your opponent with a joint lock technique to produce pain and off balancing.  The study of Aikido with Shotokan is a practical way to combine strikes, kicks and throws which gives everyone a few more tools to utilize if ever confronted by an attacker.   It is interesting to participate in a class of people of all ages to see what their interpretation of a Kata move may be.  Everyone may see something a bit different.   This is called Bunkai, (interpretation of the Kata moves).  The Shotokan Katas are representations of real fighting techniques.  The Old Masters created the Katas as a way to pass on their knowledge of fighting techniques.  We study books such as the "The Book of Five Rings" by Miyamoto Musashi and "The Art of War"by Sun Tzu.  The Philosphies in these types of books are applicable today for everyday life and even for Corporate America.  We also discuss the philosphies of Bruce Lee, who was truly a deep thinker about many things in life.  All this creates a well rounded Martial Arts student who can defend him or herself and who can also discuss fighting techniques, concepts and philosophies.  Do you have a difficult Manager at work?  Read "The Art of War".  You may come up with some old strategies that will help you today.  Are you a student struggling with a class?  Read "The Book of the Five Rings" and see if a change of perspective or study habits can help with the class.  As much as things are different today in the modern day, they are similar also to the days of the past.  The human condition is generally one of struggle, success and struggle and defeat, more struggle and success.  Use the knowledge of the past to help with the modern day struggles.  Sensei Julie Haskins

Belt Testing in Martial Arts

 

Many people taking Martial Arts do not think deeply about the importance of the Belt Testing.  In fact, it may be regarded as something to be endured.  Instructors at Guerrero's Shotokan test everyday looking at several things during class:  Attitude, level of effort and attention, condition of the student's Gi, willingness to help others,  knowledge of the material and improvement of techniques and kata.   Improvement from the last Belt Test is a big goal.  Understanding the application of the Kata moves is also important.  Every student should be able to use their Katas for self defense. Demonstrating the ability to function under stress is also part of the testing at Guerrero's Shotokan.  I learned several things about myself during my numerous Black Belt tests.   Knowing you are tougher  and stronger than you thought are beneficial things to know.  Being able to function under less than ideal conditions is a great life skill.  Traditional Instructors try to get under your skin and rattle your cage.  Maintaining control and continuing to function is a good tool to have in your tool box.  Showcasing your ability to teach and manage a class is usually part of the testing experience as well as Sparring many different people.

For those who study Martial Arts, try to appreciate the importance of the Belt test and don't think of it as an experience " to survive".   Belt testing is for evaluating the student, and is a great tool for the student to see where they need to improve.  Be proud of what you are learning, and the history behind what you are learning and embrace the experience of testing.  Will you be nervous?  Yes, you will be.  Use that adrenalin to your advantage.  Managing adrenalin in the Dojo will help you manage it on the street in a real confrontation.  Rank promotion is a relatively modern concept, however, earning a Belt Rank can be very motivating to a student and is a clear sign that you have progressed.  For those two things, I see it as a positive part of training in Martial Arts.  The discipline involved in learning Katas and other material translates to success at school and at work.

Martial Arts for Mature Individuals

 Martial Arts is great for older Adults, however, many would not consider it as an activity for themselves.   This is unfortunate because it is a great way to maintain muscle mass, improve balance and flexibility.   One of the greatest predictors of longevity as we age is leg strength and hip flexibility.  After age 60 years old, we lose 3% to 8% of our muscle mass per decade if we don't actively exercise.  This is when falls become devastating.   This muscle mass loss is preventable through exercise, weight lifting, walking and Martial Arts training.   

Learning new information alters how the brain ages. The natural aging of the brain causes certain processing speeds to slow down, but targeted mental stimulation actively rewires neural networks. On average, the cognitive performance of a 71-year-old who actively engages in later-life learning matches that of an average 65-year-old who does not.  Keeping the muscles flexible and strong along with slowing brain atrophy is a good recipe for graceful aging.   You can start Martial Arts at any age.  The techniques and drills can be modified so that the older Adult can participate.   Doing Shotokan Karate is a full body work out and it involves both the right and left brain, which is great for brain health.

To start Martial Arts, you do not have to be in good shape.   You start by simply doing what you are able to do and you build from there.   With time, you will get in better shape and you will notice you are stronger and more flexible.  Why not let 2026 be the year that you invest in your own life and learn a new skill?   Especially a new skill that improves muscle mass, balance, flexibility and brain health.

Call Guerrero's Shotokan at: 816-224-4447 to schedule a free class or go to the website at: www.guerrerosshotokankarate.com and complete the form online.   We would love to introduce you to Shotokan or Aikido.

Home School Students and Martial Arts

Martial Arts provides an opportunity for the Home School student to build friendships, learn teamwork and engage with peers.    Classes in Martial Arts can fulfill PE credits and provide time for social interaction.   Since Martial Arts requires commitment, focus and responsibiity, it will enhance performance in academic endeavors.  Children learn to navigate various situations that may come up in life and they will learn to defend themselves.  You will make friends that feel like family in the Dojo which teaches the importance of building strong relationships with other children.

The positive gains for a child in Martial Arts cannot be overstated.   Martial Arts training can literally change a person's life.   You will see a child start Martial Arts and one day, their parent(s) will inquire about classes for themselves.   It is a great family activity.

Guerrero's Shotokan will be starting a Summer Enrichment program on June 8, 2026 at 5:00 PM.  Classes will end on July 13, 2026 with the student testing and receiving their yellow belt.  They will have the opportunity to learn both Shotokan Karate and Aikido.  Go to: www.guerrerosshotokankarate.com to see what our Dojo has to offer and there you will find the sign up form for the summer classes.  This is a great opportunity for you to try Martial Arts and see if it is a good fit for your family.

Confidence

 Confidence is so important for everyone, especially for our youth.   Are people raising children to live in their basements for the rest of their lives or are they raising children to be independent?   Most of us would say we see some of both types of young people.   Learning to stand on your own two feet with confidence at a young age is a very importanct skill.   Not only will it help you be a good student, it will help you resist the bully, the gossip and any other difficult people you encounter.  

How do you develop confidence?   It comes from many sources, but particularly from mastery over information and  mastery over skills.  Practice is essential.  Myamoto Musashi, the greatest Swordsman in Japan stated, : "Even if a man has no natural ability, he can be a warrior by sticking assiduously to both divisions of the Way."  Meaning: You do not need to be born with a special gift. Hard work and focused repetition are the great equalizers.  In other words, practice, practice, practice.

Learning something new and becoming good at a new activity are great for developing confidence.  Not an arrogant attitude, but an attitude of quiet competence and the ability to help someone else.   Having the knowlege to teach someone else is a great confidence builder.

Martial Arts is a great way for children and adults to build confidence.  Mastery over the techniques, material and the history of the style are great ways to become confident.  Learning to lead class and learning Self Defense skills help with confidence.

Start a unique journey for yourself and your family.   Guerrero's is starting a Summer Enrichment program on June 6, 2026 at 5:00 PM.  In this class, you will have the opportunity to learn both Shotokan and Aikido.  Go to: www.guerrerosshotokankarate.com for further details and to sign up for this great class.

Using Summer Effectively

 Summer is a great time to get involved in a new activity.   Adding a new learning experience will enhance your enjoyment of the summer season and may become an activity you wish to continue year around.

At Guerrero's Shotokan we will start a 6 week Summer Enrichment program on June 8 and will continue through July 13, 2026.   It involves a class that will be part Shotokan and part Aikido.  The student will learn about both Martial Arts and will begin to learn to combine important concepts of the two styles.  This class will be a great learning experience, great exercise and a great confidence builder.   If you think you are too out of shape, too old, too stiff etc, rethink those self images.   You can come in and take class at any age or physical status.   You will go away with a feeling of accomplishment.   A 6 week class is a great activity for the whole family.   Summer is a wonderful time to share experiences with your family and friends.

Go to: www.guerrerosshotokankarate.com to sign up for this unique class.   We love meeting new people and helping them experience the wonders of Martial Arts.  Our Instructors are background checked and certified to work with all ages.  The school is a life time member of Karate for Christ.   

"If you can dream it, you can do it. "  Walt Disney