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It sounds stupid but how often do we forget to breathe? We don’t pass out... so we are breathing I guess, but the job of our diaphragm and intercostals which cause our lungs to inflate is so deeply routed in our nervous system that it is easily taken over by the autonomic system and we forget that we can take control of it back.
In a brilliant(rolls eyes) feedback loop, stress can cause our breathing to become shallow and quicker (in readiness to respond to a threat). But shallow, quick breaths can also trigger our nervous system to be on guard....and so a vicious cycle kicks off. We worry, we take little staccato breaths, we feel even more stressed, we take even shorter breaths…WE STRESS MORE!! Our oxygen starved nervous system gets stuck in a loop of negative emotion.
This is really apparent in JiuJitsu. You will often (VERY OFTEN!) find yourself being squeezed between the floor and somebody much heavier than yourself. Even people the same weight as you, or lighter, can make themselves feel crushingly heavy by using various methods of leverage and control or squeeze vital elements of your breathing apparatus between the strongest parts of their limbs.
Your breathing is disrupted. There is no space for your chest to expand and take the big lungful of air you so desperately need after the altercation or scramble that has landed you in this bad position. At the very time you need oxygen the most, it’s being restricted. Many people have described jiujitsu as feeling like drowning on dry land. This feeling can make you reflexively tap out in the beginning, but you do get better at handling it, and realising that just a small space is enough to get air and survive the initial panic reaction. Just a small twist of the hips or torso can relieve the pressure enough to allow a decent amount of air back in and out.
While reading through Anthony Bourdain’s reddit posts about JiuJitsu I saw he had commented on a thread asking about the biggest turning point between white belt and blue belt. He replied: "Learning to breath in side control. “
When under pressure, the ability to take a pause and just breathe properly is huge. Suddenly we are getting the appropriate amount of oxygen in and CO2 out. Our brains work better. Our nervous system starts to settle, and we can think and act clearly.
Just. Breathe.
I’ve been trying to teach my daughter the same thing. When she gets upset or overwhelmed I say “Do a breathe for me!” and we both stop, and take a couple nice long, deep breaths in and out. To be perfectly honest, probably half the time it’s more to calm dad down than her, but it definitely can help lower her emotions, and settle the situation down.
Just like JiuJitsu….it doesn't always work. Sometimes you’re too far gone, you screwed up and now you’re dealing with the smothering consequences. Sometimes the tantrum is in full swing and the only route out, is through….But that’s life.
You may be in a bad place, but there’s no point panicking and making it worse. Breathe. Take a beat to calm your nervous system. You can then assess the situation and act accordingly. Positively. Thoughtfully. The raving chimp brain can be turned down and the thoughtful homo sapiens brain can take control.
Just. Breathe.
