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.