If you’re familiar with MMA or BJJ, you will probably know of Rickson Gracie. Regarded as one of the greatest ever in MMA, he was partly responsible for bringing the martial art to the mainstream through his exciting displays at Pride in Japan. One thing about Rickson which captivated his audience in particular was his breathing techniques. This came to prominence in the 1995 documentary ‘Choke‘ which is considered a classic watch for any MMA or BJJ fan.
During Choke, Rickson was able to demonstrate incredible breathing exercises where his stomach could deflate massively. This technique has been credited by Rickson as one of the keys to his success and is true. If ever you’ve competed then breathing is massively important. If you cannot control your breathing then you will struggle and it can ruin your ability to act and think straight. With this said, it is incredible that back in MMA’s primitive years in the mid 90’s – Rickson was doing something so advanced.
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Origins of Rickson Gracie’s breathing methods
This breathing technique is actually called Ginastica Natural and combines Yoga with muscle movement patterns. It is also used by his son, Kron Gracie who even goes as far as to say you can reach a meditative state by controlling your breathing patterns. This state is also referred to as Holotropic breathwork which is used to bring a peaceful state through breathing.
It’s no coincidence that Ginastica Natural was founded by Alvaro Romano – a black belt under Rolls Gracie. Romano claims various other martial artists such as Damian Maia, Georges St Pierre, Vitor Belfort, and Anderson Silva have all tested and approved his methods. In short, there is a long list of those who have benefited from his methods, even the Brazilian football legend Ronaldo used it in his run-up to the 2002 world cup. However, away from football Romano claims the core benefit of learning his method is for using it alongside BJJ.
How does Ginastica Natural work?
Like everything skilled in life, it may take years to master properly. However, there are three basic rules to start Rickson’s breathing patterns. The first is to breath in and try to suck your stomach inwards. The next step is to try and hold this position for as long as possible without passing out (if you feel close to fainting then breath in, of course). The next step is to breathe in and then repeat the process.
Of course, there is more to Rickson’s method than this simplified version, but the idea is to efficiently store oxygen in your body so you can function properly. In short, this will avoid any panic and help you fight better. One of the problems with competing in BJJ is controlling your breathing which can lead to less oxygen and therefore less efficient choices or movements. Because of this, learning to breathe is of vital importance to avoid an adrenaline dump.
A similar style to Rickson’s methods of breathing can be seen with Wim Hof. The Dutch native has managed to put his body into freezing temperatures and still be able to breathe with ease. Like the Ginastica Natural method, this is done by entering a calm state by getting as much oxygen into your body as possible. Wim Hof also advocates his methods to attack inflammatory diseases and says it aids recovery.
Did you know Rickson Gracie taught his breathing methods in the 2008 Hulk movie?
Oddly, Rickson Gracie starred in the 2008 version of The Incredible Hulk. Here, Rickson taught Edward Norton (who played The Hulk) the ability to control his breathing. Ironically, Rickson Gracie was credited for the role as an Aikido instructor. This is funny considering he has dedicated his life to teaching others about the benefits of Brazilian Jiu Jitsu.
Summary
Overall, Rickson Gracie’s method is great in teaching you how to breathe in Jiu Jitsu. It has been proven by himself at the highest level alongside various other MMA champions and athletes, so there must be something to it. By controlling your breathing you can also control your body which is crucial in a BJJ setting. Because of this, we strongly suggest you give it a go and try to use it next time in training.
