Written by Mike “Spider-Ninja” Bidwell, a BJJ Black Belt under Phil Migliarese and Ken Kronenberg (Team Tai-Kai / Balance). Mike is a full time Jiu-Jitsuka, blogger (check out his great blog BJJafter40 and ‘Like’ his Facebook page), freelance writer, content provider, teacher and Ninja-for-hire!

Photo credits: Richard Mossotti

A warrior acts as if he knows what he is doing, when in effect he knows nothing. –Carlos Casteneda

‘Emotional control’ versus ‘emotional burnout’!

Brazilian Jiu-Jitsu is hard physically and mentally. Many students will admit that they feel some degree of anxiety when they grapple. When we roll everything about us becomes bigger. In other words, if you are an anxious person that will come out when you grapple. If you are uptight, you will be tense when you roll. It’s hard to escape who we are when we grapple. This is particularly true of beginners who often experience the “fight or flight” response when they grapple. Hard wired within each of us is a mechanism that helps us mobilize a lot of energy to deal with a perceived threat. This is an automated response system that helped our prehistoric ancestors deal with threats, like being eaten by a predator versus someone line cutting you at Starbucks. Remember, it’s automated but it’s not always accurate!

For some people this can be triggered when they train Jiu-Jitsu. Butterflies in the stomach are a great example of the fight or flight reaction. You know that feeling of nervousness in your stomach with the ensuing extra trip to the restroom as you get ready for open mat. As our body sends an adrenaline cocktail flying through our bloodstream all of the non-essential systems are put on hold momentarily which our brain can interpret as a feeling of sensitivity in our stomach. In addition, our heart rate increases, our hands become clammy and we feel tension in the shoulders and neck. None of this bodes well for successful grappling by the way! As you progress in your training this will disappear for the most part, but not entirely. Your body and mind will begin to see grappling as a mostly non-threatening activity. It doesn’t mean you won’t be nervous or anxious and still have to take that extra trip to the restroom. We can’t completely escape our emotions when we train. After all emotions help us to define our human experience and make decisions based on what is happening around us.

If we experience anger, fear, frustration when we are rolling it requires additional energy and focus. A good example is when you are rolling and you mess up a sweep and you audibly say to your partner, “shoot I messed that up!” I call that, ‘celebrating your mistakes’. When you do this, your brain becomes focused on your mistake and this causes an interruption in your rhythm. Instead of going with the flow and trying to redirect your momentum, you are focused on the past, which requires time and energy. In addition, focusing heavily on your mistakes during live rolling can cause you to make additional errors and begin to mentally unravel. If you are in a competitive match you really don’t want to announce every error you make. Plus, live rolling isn’t the time to analyze your performance. Try to keep a calm emotional mindset when you are rolling. By focusing on a relaxed, even breathing pattern you will be better able to control your emotional interior and exterior. Remember, your breathing is always the first point of focus when you are feeling anxiety.

If you are breathing heavy and look distressed when you are grappling it’s going to be difficult to do well. I like to make “mental pit stops” when I am rolling. I will mentally stop for a moment take several deep breaths and remind myself to stay calm and controlled. This also helps me to maintain focus and stay in the moment. The best I have seen at keeping a calm emotional exterior is the great Rickson Gracie. Watch Rickson compete and you will see a focused exterior that looks unbreakable. Try to keep your facial expressions calm and focused. If your facial expressions appear distressed and anxious then that is exactly what you are going to experience. We’ve all heard the saying, “fake it to make it.” It’s true that we can trick ourselves into a better state of mind. Try smiling and laughing while feeling anger, it’s almost impossible! Now you don’t want to grapple with a goofy smile on your face as it might creep out your partners. Instead try to maintain a calm, focused face. Who knows, you might just win by arm-bar like the great Rickson Gracie!

Tips:
• Keep a calm even breathing pattern while rolling.
• Check in with yourself from time-to-time to monitor your breathing and emotional state.
• If you are breathing heavily try to match your partners breathing pattern.
• Remember, it’s supposed to be fun – so have fun!

“The journey is what brings us happiness not the destination.”
-Dan Millman, Way of the Peaceful Warrior