Specifically how DO we "relax"?

Every new boxer and many experienced ones hear this time and time again: Relax. You need to relax. Don't be so tight, just relax.

But "just relax" is not really advice. It is merely a euphemism for "stop being tight" without any mechanism for actually DOING SOMETHING to cause that.

How does a boxer go about relaxing while fighting?

It also ignores the fact that if you were totally relaxed you would (almost certainly) fall down -- implied but seldom explained is that the boxer must release tension that isn't helpful while keeping (just) enough to maintain posture, form, stance, guard etc.

Obviously, we don't want to be dried spaghetti, but neither do we want to be cooked noodles, so it is not just how to relax, but how much and where specifically to relax.

I know, or think I know, some specific techniques, but would much prefer first hearing about anything (and everything) that the experienced (or newbies for that matter) fighters and trainers would suggest to actual take positive steps to relax in the right way.

Serious question folks -- please help....

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HerbM

Great question. Had a 1:1 with a coach this morning and was directed to relax several times over the hour. I tighten up when I try too hard. We did a punching out drill on the pads at the end which was about volume of punches and that's when I really felt loose and began to hit harder and faster.

The only things I know is proper breathing and developing a rythem with with your body while moving. The biggest thing is just experience sparring. I know that when I started I could only go 2 rounds sparring and I was totally gassed. Now I can spar 10 rounds. I'm basically in the same shape, it's just now I relax and don't burn needless energy.

I do wish to get more tips on how to relax more.

That's two different things that go together, i.e. being calm during a fight while remaining loose.

Being cool under pressure is something that takes time to achieve, but can be developed. Working with a trainer, you can practice how to block/parry and avoid punches and coming back with a counter. Say for instance you can alternate between parrying and slipping a lead and then come back with a power shot. At the same time they should instill some discipline that after his own offerings to be prepared for his opponents come back blows.

Now before you spar you ought to have something to work on, "This is what I want to do. This is what I want to work on." For example you may set out to land your right hand, perhaps as a particular counter that you and your coach has been working on. You can also make things easier on yourself by keeping your guard up and letting your opponent come to you. When you punch, don't worry about putting anything on it, just think about walking him into punches. Focus on your defense, small steps to get into the right angles, and let him run into everything. Then you can relax the pace, be loose in there (try to smile too), and then you'll find out that you have another round or so left in you after it's all over.

As for punching in general, make sure that you're punching properly, and don't worry about looking good, i.e. punching fast or hard. That's what causes a lot of people to tense up. Slow down a little, if need be.

A good stretching routine done several times can have plenty of benefits too. For example, if you're tight in your back it'll affect your punches. It may also be a symptom of bad posture, or your fighting stance, and that's when an expert like Scrap will know what adjustments need to made.

Originally, I didn't post what my own ideas on 'relaxing' because I didn't want to present an answer that might SOUND complete while yet I am still looking for (so much) more on this subject.

Please forgive me if this post sounds like I 'know it all'; I have been asking this SAME QUESTION and collecting 'answers' for over 2 years now -- first in Systema and now in Boxing. I really want to learn more about 'relaxing' (I am very greedy) efficiently in combat.

Also I hope you guys will enjoy, and not just tolerate, my continued references to Systema which has much to offer -- and doesn't require giving up ANYTHING when studying some other art -- all martial arts can be improved by Systema and can be used in conjunction with Systema.

Systema emphasizes and builds everything on four fundamentals which are inextricably interlinked:

1. Relaxing
2. Breathing
3. Moving
4. Maintaining Form (including stance, posture & balance)

If you add "hitting really hard and deep" you have pretty much the only 'rules' of doing Systema.

Any boxer will recognize those 4 (5 with hitting) fundamentals as essential and basic to boxing as well.

Breathing is done for it's own sake (oxygenation etc) but is also USED to aid relaxing -- it is the prime way that relaxing is "done". Breathing is the minimum level of movement as well -- even if standing 'still' one at least moves by breathing.

Good form (stance, balance, and posture) is another way to remain relaxed (not so much to "do relaxing" but to avoid initiating tension to start).

Bad form (e.g., being bent over without an erect spine) causes tension in the muscles on each side of the body -- drawing the muscles tight on the outward curve and perhaps tensing them on the inward part of the curve. Bad form also impedes free movement, especially in a circular manner.

As Chris says, there are (at least) two types of tension and relaxation:

1. Mental (fear etc)
2. Muscular

These are strongly interrelated. Being frightened, apprehensive, uncertain, or otherwise mentally tense tends to encourage muscular tension -- and vice versa.

Just having high CO2 levels can induce fear: The Amygdala Is a Chemosensor that Detects Carbon Dioxide and Acidosis to Elicit Fear Behavior Unfortunately the full article requires an account, but we all are familiar with the sudden fear induced when our air is cut off or we are unexpectedly submerged against our will.

Correct Breathing helps with relaxing BOTH mentally and physically. There are a variety of breathing patterns taught in Systema, but the primary and simplest is to JUST KEEP BREATHING and generally just avoid holding your breath (However, there are some breath holding methods as well.)

Inability to breathe makes us tense, while deep breathing relaxes us. In my younger days, I was a commercial diver and discovered a magazine article on what was termed "Tai Chi Breathing" which was an amazing way to remain relaxed and reduced oxygen needs through LONG COUNT breathing (8+ second inhales and 8+ second exhales -- essentially 4 breaths or less per minute) which paradoxically used LESS AIR by BREATHING DEEPER and LONGER and also offered significant advantages in remaining calm and avoiding fatigue.

Generally, Systema emphasizes inhaling through the nose, and exhaling through the mouth -- there are various reasons for this, but exhaling through the mouth is the main way to engender physical and mental relaxation. (Think of a relaxing sigh.)

God.in.my.corner's excellent suggestion of "rhythm" (along with breathing) was not something that had previously occurred to me, but it should have. Richard Bandler (founder of NLP) teaches public speaking and presenting, a very stressful activity for most people by using internal Jazz (and other) rhythms while speaking and teaching.

We all recognize that certain rhythms are relaxing, but I never thought of it in this context. It certainly works to at least relax the mind, and dancing to rhythmic music can also relax the body.

As jameso'hara suggests, fatiguing the muscles can lead to relaxation. Systema uses the method of fatigue (at least) in training, where tension is reduced by first purposely inducing fatigue -- it may not make sense in combat or competition but it has definite possibilities for training us to relax.

Chris also offered "punching correctly" which fits in with maintaining good form -- form not just of posture but also of punching mechanics.

One other trick I know, when all else fails is to first TIGHTEN the muscles (to get conscious control of the tension) and then let go to relax more fully. This certainly works for training, and might have some value in competition and combat itself.

I also found a new idea (on the Systema forum) which I had not seen until just a couple of days ago: Pressure.

The idea is to use pressure to describe tension in the body. Find the area(s) of highest pressure Kaizen said then equalize the pressure throughout body, spreading the pressure out over the whole instead of allowing it to stay in specific areas of the body.

There are more specifics in the link -- the entire article is worth reading.

I am personally working on using the idea of pressure, as a better way to measure and remove tension. My initial reaction is that this is extremely helpful but it will will require more time and practice to see how far this will take me.

I would very much like to keep this discussion going and growing if any of you find it useful....

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HerbM

I've found that taking deep slow breaths and relaxing my facial muscles especially my forehead seems to work best for me. That and focusing on letting my elbows rest on my ribs and letting my shoulders drop while still maintaing good posture.

Quote:

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Originally Posted by jahmez

I've found that taking deep slow breaths and relaxing my facial muscles especially my forehead seems to work best for me. That and focusing on letting my elbows rest on my ribs and letting my shoulders drop while still maintaing good posture.

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I think those are really useful 'tricks' and it is good that you mention them.

Thanks for reminding me about the elbows and just letting the shoulders and arms hang -- relaxing the neck, setting the shoulder girdle down on the ribs and thus resting it all on the spine down to the ground.

The face trick is a good one and I am going to try that next class.

Many times if we relax (or tense) one part of our body then other parts will follow suit. If we grimace our face or clench our jaw, then this tension can spread.

We have excellent control of our facial muscles, much better comparatively than most other parts of our body so relaxing this can lead to more relaxation, or at worst won't encourage more tension.

Long slow breaths are generally the best way to relax and the best way to get oxygenated so that works well.

This is what I originally learned as Tai Chi Breathing and what Systema generally recommends -- counting breaths for equal long inhale and exhale.

Sometimes I get as high as 15-30 seconds each way resulting in 1-2 breaths per minute, but that is an extreme case. I don't go this slow for combat but it can be used sometimes for steady sustained effort or for preparing for effort while resting.


[FYI:
There is a type of breathing known as burst breathing where rapid snorts are used, exhaling through the mouth, to aid rapid recovery of breath, but this is usually only for a few seconds, never for very long.

Box breathing is another methods where you inhale for X seconds, hold for X, exhale for X, hold for X, e.g., each leg of the box might be 6 seconds. This is mostly used for training and to calm oneself BEFORE combat or competition begins.]

I did the facial relaxation today during boxing practice -- it definitely seemed to help. Easier to relax and easier to keep going with good form.

I also tried to get a good jazz rhythm going in my head -- music in the gym was competing so I gave up and used that but didn't really like the rhythm for this purpose.

i've got a question i've been meaning to ask related to this topic. i'm looking for insight.

anyway, before my first bout i felt absolutely no jitters or butterflies. I'm very aware of the feeling, but it just felt like another sparring session to me. It was a different story when the bell rang though and he ran at me. I tensed up, forgot to breathe, and just tried to match his frenetic pace. I was gassed by the end of the second lol.

Anyways, my question being, do you guys think it is actually a negative thing for one to not have nerves before a bout? My thoughts after the bout was that pre-fight nerves are the bodies way of prepping you up for a scrap. So not having them before a fight could mean a rude awakening on your body when the bell rings and blows are exchanged? But at the same time if you let the nerves smolder, they'll drain you mentally and physically.

So what do you guys say about pre fight jitters? A bad thing? A necessary thing?

Quote:

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Originally Posted by southpawed

So what do you guys say about pre fight jitters? A bad thing? A necessary thing?

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Depends on the fighter. Different people deal with things in different ways. Person A could absolutely love and seek out the butterflies in the stomach while person B might have his plans totally shot to hell by that kind of pressure. And also if Person A doesn't get nervous he may not go out there with a sense of urgency and may fight "flat" while Person B needs that calm to think and utilize his game plan.

A little advice for you, whatever works for you, do it until someone stops it

Smile within, it helps your brain tune in so you can enjoy yourself more.

When I shadowbox, I have a playlist on my Ipod that's all classical music.