Self-Defense Training - 2 Breathing Techniques For A Self-Defense Situation

Self-defense training should include proper breathing techniques. Proper breathing is critical in a life-threatening situation. It helps to create and maintain a calmness, restores a sense of control and prepares the mind and body to execute self-defense techniques designed for personal protection. Karate martial arts training teach Ibuki and Nogare breathing methods. Both methods emphasize controlling the abdominal area and strengthening the diaphragm.

Ibuki Breathing

Training in Ibuki can be done anywhere and anytime. Start by standing with your feet shoulder width apart and the arms at the sides. Take a deep breath in through the nose. Raise the arms up and across the chest to the shoulders keeping the hands open. Cross the arms, clench the fists and tense the entire body.

Pay particular attention to tightening the abdominal muscles. With the hands clenched into fists bring the arms slowly down to the sides. Exhale with force through the mouth while keeping tension in the abdominal muscles. Force all the air out and tense even more on the abdominal muscles. Repeat any number of times.

Ibuki breathing can be used after strenuous exercise or to restore breathing after receiving a strike to the abdomen or diaphragm. One note of caution though. At times athletes have felt light-headed and fainted using this self-defense breathing method. Consult your physician before starting any physical, martial arts or self-defense training.

Nogare Breathing

Training in Nogare can be done anywhere and anytime. Start by standing with your feet shoulder width apart and the arms at the sides. Take a deep breath in through the nose. Raise the arms up to chest level keeping the hands open. Bring the hands alongside the chest and force air into the abdomen. Exhale slowly keeping the tongue relaxed behind the upper teeth. This quiets the breathing. Repeat any number of times.

Nogare is also referred to as combat breathing. It should be used in self-defense encounters. It is slow and quiet with no discernable movement. It is important to not allow your opponent an opportunity to strike when inhaling. The human body is weakest while inhaling. When blocking a strike or delivering a self-defense technique, exhale with force and kiai (a shout). Forceful exhalation makes the technique more effective and the body stronger.

By  Pete Kauffer

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