Mental And Physical Benefits Of Incorporating Breathing Exercises Into Jiu-Jitsu Training

Mental And Physical Benefits Of Incorporating Breathing Exercises Into Jiu-Jitsu Training

It is no secret that mastering Jiu-Jitsu takes a mixture of physical and mental strength and endurance. Building a strong Jiu-Jitsu game requires one to be both physically and mentally fit to maximize results. That’s why many Jiu-Jitsu practitioners incorporate breathing exercises into their training to cultivate both mental and physical advantages on and off the mats. 

Here are the top mental and physical benefits of incorporating breathing exercises into your Jiu-Jitsu training.

1. Reduces Stress

The physical and mental challenges of Jiu-Jitsu can often lead to unnecessary pressure and stress. Despite the fact that this is a normal condition for most grapplers, excessive stress can impede performance by causing muscle tension and impairing decision-making capabilities. Through the use of breathing exercises for anxiety, we can reduce this stress by allowing the body to relax and reset into a better focus and composure. 

One particular breathing exercise is called “box breathing” and it has been used as a technique for anxiety and stress reduction. Box breathing utilizes rhythmic inhalation and exhalation, as well as periods of holding the breath and can be done quickly and easily without taking up too much time out of training.

2. Promotes Recovery

Jiu-Jitsu often leaves our bodies sore and fatigued due to high-intensity workouts as well as the physical thrill of rolling. Despite how beneficial Jiu-Jitsu is for our mind, body, and soul, pushing too hard can lead to injury and burnout. 

To counteract this, many grapplers are now using breathing exercises to induce relaxation in our muscles and aid in dampening any pain or soreness. This in turn helps promote blood flow and reduce the risk of injury. 

Additionally, inducing relaxation can help us better recover from hard training sessions and promote healing on both physical and mental levels.

3. Improves Focus And Mind/Body Connection

When you find yourself fatigued or facing a tough opponent, staying focused can become increasingly difficult. This is why learning how to engage and control your breath helps leaders to be better prepared mentally and physically. 

Through focused breathing exercises, we can learn how to control a state of mind, calming our hearts and reducing tension in our body. 

This allows us to develop a better mind/body connection, enhancing our decision-making capabilities and giving us the mental fortitude to overcome tough opponents.

4. Improves Physical Performance 

A focus on our breath during physical activity can create an improved connection between the body and the mind. By learning to sync the two, we can move with greater awareness and intention, allowing us to become more agile and agile, as well as increase our speed, explosiveness, and reaction time. Focusing on breathing during periods of exertion also helps to maximize the body’s abilities by increasing oxygen uptake more quickly and efficiently. 

This, in turn, allows us to sustain difficult and strenuous activities for a longer period of time. In addition, proper breathing can help to provide adequate energy to the muscles, reducing the risk of injuries that may occur due to exhaustion or fatigue.


Learning and mastering Jiu-Jitsu is a prolonged process that requires mental and physical concentration. Incorporating breathing exercises into our training can not only help us stay at peak performance levels, but also reduce stress and aid recovery, improving our physical and mental abilities both on and off the mats. While there are many breathing techniques to choose from, a popular one is the box breathing technique which has been known to help calm anxiety and reduce stress. Whether you are a beginner or a black belt, integrating breathing exercises into your Jiu-Jitsu training will only enhance your overall performance.


Take the Vital First Step in Maximizing Your Combat Potential By Controlling Your Breathing With Usable Combat Breath Techniques From Founder of Zen Warriors, Ross Lewin.

  • Ross Lewin is a certified mindfulness instructor that’s helped thousands of combat athletes use their breath to develop unshakeable confidence and focus.
  • Learn how breathwork and mindfulness can unlock new levels of awareness and endurance in your combat training and competitive endeavors.