Systema, a Russian martial art, focuses on natural and intuitive movement. Instructor Rick Fowler, of Irving, Texas, notes that this is different from many martial arts, which use difficult poses to build strength and coordination in practitioners. The basic breathing of Systema follows this rule of natural and intuitive movement. From that baseline, more advanced techniques focus on controlling this natural flow.
Breathing Basics
Breathe in through your nose, out through your mouth. The nasal passages filter out impurities while the open mouth allows you to clear your lungs quickly through faster air flow. Systema enthusiast Gary Oviatt notes that natural breathing isn't the same as the breathing many of us are in the habit of. To practice Systema breathing, begin with a deep breath that fills your belly and lungs. Exhale as fully as you can, then take in only as much as your body wants. Fowler recommends thinking of a sleeping baby and trying to mirror the natural motions of her body.
Power Breathing
A U.S. Army report on Systema breathing describes power breathing to help you get more oxygen fuel for a rigorous physical endeavor. Begin with natural breathing to center yourself as you go through the first repetition of your task. During subsequent repetitions, exhale forcefully and with a "whoosh" at the most difficult points of the repetition. Inhale during the less rigorous points. This will create a rhythm of breathing that helps move you through the exercise with the most oxygen at the times you need oxygen most.
Holding Breath
Fowler recommends training with this technique to prepare for combat circumstances where you won't be able to breathe, such as fighting in water or near toxic fumes. The key is to breathe naturally whenever you can. This will help you remain relaxed, which will be critical once your air flow is cut off. Begin with natural breathing. At random intervals, stop breathing at any point in your breathing cycle. Once you are proficient with this exercise, getting your air cut off won't cause you to panic. You'll simply defend yourself while holding your breath, then breathe again once it's appropriate and safe.
References
- Gary Oviatt; Black Belt Martial Artist; Beaverton, Ore.
- Rick Fowler; Systema Instructor; Irving, Texas
- Army Times: Add Reps with Russian Breathing Techniques
