Stay Relaxed: The Key to Success in Brazilian Jiu-Jitsu

As a coach, one of the most important lessons I teach my students in Brazilian Jiu-Jitsu (BJJ) is the principle of staying relaxed. When you step onto the mat, whether it’s for a training session, drilling, or a competition, staying calm and breathing deeply can make all the difference in your performance. In BJJ, relaxation is not just a state of mind; it’s a fundamental skill that can help you conserve energy, improve your technique, and ultimately maximize your success. In this blog post, we’re going to explore why this principle is vital in your journey through BJJ and how you can learn to stay more relaxed during your training.

Understanding the Importance of Relaxation

In BJJ, being tense doesn’t just make you feel uncomfortable; it drains your energy faster than you can imagine. When we are tense, our muscles are contracted, and our bodies are working harder than they need to. This not only tires us out, but it can also negatively affect our performance. When you’re relaxed, your body can move fluidly, allowing you to respond better to your training partners and opponents. Staying relaxed means you’re more aware of your surroundings, your breathing is deeper, and your mind is clearer.

But why is this so important? BJJ is a demanding sport, both physically and mentally. When you’re rolling with another person, you need to think on your feet, predict movements, and react quickly. If you’re overly tense, your mind is clouded with fear and anxiety, and this can lead to bad decisions on the mat. Relaxation gives you the mental clarity to assess the situation and respond appropriately.

The Effects of Tension on Performance

Think of it this way: tension is like a weight that slows you down. Imagine trying to run a race while carrying a heavy backpack. Each step feels laborious, and your energy gets drained faster. In BJJ, participating in a lively roll with a tense body has a similar effect. You’ll be more likely to end up exhausted before the roll is even over.

Additionally, tension can lead to stiffness. Stiffness in your body limits your range of motion, making it more difficult for you to execute techniques. A relaxed practitioner has the fluidity to transition smoothly from one position to another, enhancing their grappling ability. For example, when you execute a sweep, being relaxed helps you to roll and pivot your body effectively, while a tense body may struggle to find the right movement, leading to missed opportunities.

Relaxation and Energy Management

In BJJ, we often hear the term “energy management.” This concept is crucial; learning to allocate your energy wisely during a match or training session can significantly influence the outcome. If you’re using up energy by being tense, you’ll tire out much faster, leaving you vulnerable to being submitted or losing your position.

To manage your energy effectively, you should practice staying relaxed. By doing so, you can maintain a steadier pace, allowing you to last longer on the mat. When you’re relaxed, you conserve energy for critical moments. This means when it’s time to explode and make a big move, you still have energy in the tank.

Breathing: Your Best Friend

One of the simplest techniques to embrace relaxation is through controlled breathing. When you focus on your breath, it allows your body to release tension and promotes relaxation. You know what they say—”Inhale confidence, exhale doubt.” So, let’s break down how you can incorporate breathing into your training routine.

Practicing Deep Breathing

Deep breathing is an effective tool for calming your mind and body. You can practice deep breathing before you start rolling or during breaks. Simply follow these steps:

1. Find a Comfortable Position: Sit or stand in a relaxed position.
2. Inhale through Your Nose: Take a deep breath in for a count of four, allowing your abdomen to expand.
3. Hold Your Breath: Hold for a count of four.
4. Exhale Slowly through Your Mouth: Let the air out slowly for a count of six, feeling your body relax.

Repeat this process a few times, and you’ll likely notice a significant reduction in your tension levels. Make it a habit to practice deep breathing, especially before competitions or intense sparring sessions. It helps center your thoughts and prepares you mentally.

Rolling with your eyes closed

This one may seem a little weird, but it works more than you think. This is something I ask my students to do quite a bit during training sessions. I do this when I see people using strength and too much energy. It is a reset for them and helps them relax and move better. Here are some ways you can do this and keep it safe.

1. Bad position drills: Have your partner start off in a dominant position an close your eyes. Go for 30 seconds and see if you can get out while keeping your eyes closed.
2. Live rolling sessions: When you find yourself starting to panic or tense up close your eyes and work yourself to a better position.
3. Drilling: Drill with your eyes closed. Go slow and keep relaxed. This will teach your body to relax during your rolling sessions.

Give it a try and watch your game evolve and progress faster. enjoy he journey and have fun. BJJ is supposed to be fun so mix it up a little bit.