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EQ Gangster

Apr 24, 2023

I was able to breathe through my nose through every single BJJ roll tonight except for 1 roll. 


The “White Belt Spazz” syndrome on the BJJ mats leads them to almost hyperventilate. The more intensely they breathe & the more out of control their breathing, the less clearly they think & the closer they get to completely losing cognitive control. This inevitably leads them to a full-blown panic response.

As we get stressed or anxious, the quicker our breathing. 

How intentional are you at breathing? 

How aware are you of your breathing throughout the day?

What happens to your breathing when you get stressed or anxious?

How can you utilize your breathing to remain calm, centered & focused? 

What can you do to become more intentional at breathing? 


Here are a couple breathing exercises to start trying out.


1.) “Box breathing”: Inhale 4 seconds. Hold that breath for 4 seconds. Exhale for 4 seconds. Hold for 4 seconds. Then, repeat. Do 4 sets of that. Pay attention to how you feel before & after.


2.) Do a big inhale & then at the top of the inhale, inhale again to fill the rest of your lungs as full as you can. Then, do a big exhale. Then, repeat 5 - 10 times. Again, pay attention to how you feel before & after.


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