Control of Tension with Breath

So since I returned from training at Systema HQ in Toronto about a fortnight ago, we've been playing with a lot of work involving breath permeation exercises (breathing and visualising the breath entering and leaving from different body parts) in order to diagnose and clean tension in the body. During the recent Mastering Systema Seminar Vlad went through some very simple breathing exercises in order to help us learn to do this. Whilst during the Seminar a lot of different lessons were covered over the 5 days, this work was utilised intermittently throughout the seminar. It was an incredibly physically strenuous 5 days, however everyone seemed able to function without falling into exhaustion. I believe it was the result of this amazing breathwork and it's restorative and performance enhancing properties. Upon my return home we have been focusing and exploring this work in great depth and also applying it to other concepts which we have been utilising over the last year.

In a nut shell it has involved: 
1. Connecting the breath to the body
2. Inducing tension and managing it by way of breath during physical exertion
3. Removing the residual tension that has remained in the body by way of breath following the physical exertion

Whilst in a lot of cases getting rid of accumulated tension can be done by way of movement, we have been studying how to do this by use of breath alone. Breath permeation has been the key. For anyone interested this process is described in detail in the book “Let Every Breath”, and involves visualising the breath entering and leaving through different body parts Ie. Arms legs, back, stomach, head. In order to do this we have to be aware not only how to breathe through the different body parts, but more importantly that we CAN breathe through the different body parts.


The Work:

1. Prepare yourself: 
Lay down on your back, put your arms by your side and close your eyes. Check your body is as symmetrical as possible. Begin to inhale in through the nose and out through the mouth. Direct your breath into the diaphram so that your stomach rises and falls like that of a new born baby. Keep it there. Breath in such a way that does not bring tension into the body. Breathe light. Not Shallow light. When you breathe light you are able to breathe deeper. So breathe deep. While doing this work it is important to note what it means to breathe deeply. According to Vlad to breathe deep is not just about filling the diaphragm and lungs with as much air as possible (respect the principle of sufficiency). To breathe deep is to do so without creating excess tension in the body. To breathe deep is also to be able to breathe through and take in air from any part of the body and also to be able to exhale and allow the breathe to exit through any part of the body. In this way we study how to connect the breath to the body, and with that connection directly regulate our tension levels with breath alone.

2. Connect the breath to the body: 
You can jump straight into the Breath permeation work, however if you have trouble perceiving the the breath entering and leaving through different body parts, it may help to do a series of full body and segmented tension sets to increase your ability to feel your body.

For example:

• Inhale and tense the whole body, Exhale and relax the whole body 
• Inhale and progressively tense the whole body like a wave from the top of the head down to the soles of the feet. 
• Exhale and progressively relax the whole body as a wave from the top of the head down to the soles of the feet. 
• Inhale and progressively tense the whole body like a wave from the soles of the feet to the top of the head 
• Exhale and progressively relax the whole body like a wave from the soles of the feet to the top of the head

Then move onto the breath permeation work. It is important to note that the more relaxed you are the easier it is to perceived the breath entering and leaving your body through the different body parts. So again, Breathe light and breathe deep. Not Shallow and not heavy. The lighter you breathe, the deeper you can breath because the more relaxed your are.

When you inhale and exhale visualise the breath entering in though the different described body parts and spreading though your whole body like a wave. I like using the analogy “like a full jug of water being poured into a container, until the container is completely full. You are the container and the water is your breath.”

For example:

• Inhale from the top of your head, and ALLOW the inhale to spread from the top of your head down through your face then neck, shoulder and arms, chest, stomach, hips, down through your legs and to your feet. Then once your body is full of your inhale, exhale but through your mouth. Repeat this process several times.
• Inhale through the soles of the feet like a wave all the way up your body through to your head and arms until your whole body is filled with the inhale. Then exhale through your mouth. Repeat this process several times.
• Inhale through the entire left side of your body spreading the inhale like a wave to the right side of your body filling your whole body. Exhale through the mouth. Then do this from the right side but to the left side of your body, then exhale through the mouth. Repeat this several times.
• NOW: Inhale form every single part of your body and gather your inhale into the very centre of your body i.e. The solar plexus. Then exhale down through the legs and make the exhale exit your body through the soles of your feet. Repeat this several times.

There are endless permutations to the breath permeation and segmented tension cycles. The above cycles are just some examples.

3. Induce tension and manage it by way of breath during exertion: 
One way of doing this is the use of holding static positions. When holding the following positions described find away to breathe, permeating the breath through your body in such away that takes the tension away. Again there must be endless variations as to how to do this so figure out what is best for you, but one way I have found to work quite well is to inhale through wherever the tension has stored itself and exhale through the mouth. Another way is breathe through the body part which is raised off the ground (I will explain in a second) and then exhale through and then out of the body part still resting on the ground. When doing this part perform 1 set of the static hold followed by 1 set of breath permeation for restoration detailed in the next section, before moving onto the next static hold set.


For example:

• Whilst still laying on your back make sure that your lower back is flattened and pressed firmly on the ground. This will activate your core and protect your lower back from taking onto much load preventing strain to the lower back muscles or damage to the intervertebral discs of the spine. DO NOT leave the arch present and allow your lower back to come off the ground at ANY POINT during any of these static holds.
• Keeping your lower back flushed and pressed against the ground raise your legs up of the ground 90 degrees. Keep them as straight as possible without allowing your lower back to come off the ground. Make sure the upper half of your body is as relaxed as possible. Breathe through the soles of your feet and exhale through your arms. Now lower your legs to 45 degrees of the ground and hold this position for a certain amount of time. Then lower your legs to just a few centimetres off the ground and hold this position for a certain amount of time. -
• SLOWLY LOWER YOUR WHOLE BODY TO THE GROUND AND PERFORM A SET OF RESTORATIVE BREATHING DETAILED IN SECTION 4
• Now raise your upper body 45 degrees of the ground, keeping the spine as straight as possible and the head in line with the spine. Check and make sure your lower half of the body is as relaxed as possible. Check and make sure your arms and shoulders are as relaxed as possible.
• SLOWLY LOWER YOUR WHOLE BODY TO THE GROUND AND PERFORM A SET OF RESTORATIVE BREATHING DETAILED IN SECTION 4
• Now raise your legs and upper body off the ground so that you are sitting on your butt. Breathe and make sure you are as relaxed as possible. Hold this position for a while. Then take your arms and place them out to your sides like a crucifix, and straighten your legs. Slowly and with breathing lower your whole body so that your lower back is flushed flat on the ground, but your upper back is just a few centimetres off the ground. Try to keep your head in line with your spine. Your arms and legs should be just a few centimetres off the ground, with your arms still out to your sides. Straighten your legs as much as possible without letting the arch of your lower back leave the ground. Play with how far apart you would like your legs to be.
• SLOWLY LOWER YOUR WHOLE BODY TO THE GROUND AND PERFORM A SET OF RESTORATIVE BREATHING DETAILED IN SECTION 4

Now roll over onto your stomach. Make sure you are still breathing into your diaphragm/stomach. Through out all of the following holds continue to breathe into your stomach making it rise and fall like a new born baby.

• Raise your chest and head off of the ground keeping your arms and lower half of your body as relaxed as possible. Hold this position for a while 
• SLOWLY LOWER YOUR WHOLE BODY TO THE GROUND AND PERFORM A SET OF RESTORATIVE BREATHING DETAILED IN SECTION 4 
• Now while laying face down raise your leg up off the ground as high as possible. Hold this position for a while 
• SLOWLY LOWER YOUR WHOLE BODY TO THE GROUND AND PERFORM A SET OF RESTORATIVE BREATHING DETAILED IN SECTION 4 
• Now raise your arms above your head (like Superman). Make sure your are still breathing into your stomach/diaphragm. Raise your legs, chest and arms up of the ground continue to breathe through the diaphram. Hold this position for a while 
• SLOWLY LOWER YOUR WHOLE BODY TO THE GROUND AND PERFORM A SET OF RESTORATIVE BREATHING DETAILED IN SECTION 4

The entire time you perform these holds breathe in such a way to remove the tension. Test yourself to see how minimally you can use movements to remove tension and see if you can remove tension by breathing in and out of the areas of tension in your body.

Interesting note: We have observed that when you inhale into a limb raised of the ground it tends to make the limbs lighter. When you exhale into a limb that is raised off the ground it tends to make the limb heavier. Try it during the static holds. Then consider the applications of this information.

4. Remove induced tension that has remained in the body by way of breath following the physical exertion:
The afore mentioned RESTORATIVE BREATHING. Again whilst in a lot of cases getting rid of accumulated tension can be done by way of movement, we have been studying how to do this by use of breath alone. Take note of where the tension has stored itself following the static hold and just be aware of it at first.

• Inhale from the top of your head, and ALLOW the inhale to spread from the top of your head down through your face then neck, shoulder and arms, chest, stomach, hips, down through your legs and to your feet. Then once your body is full of your inhale, exhale down through your legs and out through your feet. Repeat this process several times.
• Inhale from every single part of your body and gather your inhale into the very centre of your body i.e. The solar plexus. Then exhale down through the legs and make the exhale exit your body through the soles of your feet. Repeat this several times.

Something we have been playing with:

• The inhale can help identify where the tension is and the exhale can release it. So take note where the breath has shown you where your tension is during the previous cycles. 
• Inhale into where ever your remaining areas of tension are and exhale them through your mouth. Repeat this several times -Inhale through your nose and exhale into where ever your remaining areas of tension relaxing them. Repeat this several times 
• Now: Inhale from every single part of your body and gather your inhale into the very centre of your body i.e. The solar plexus. Then exhale down through the legs and make the exhale exit your body through the soles of your feet. Repeat this several times.

Then move on to the next static hold.

Again there are endless permutations to the breath permeation cycles, and the above cycles are just some examples.


5. Finishing Up: 
Begin to quicken the pace of your breath. Breathe in such a away that begins to make you feel awake and alive. Begin to move your body as if you are about to get up out of bed. Slowly open your eyes. Slowly sit up.


.....OKAY THEN!!!!!!......


When you look at it in writing it doesn't sound particularly exciting, however feeling that you are left with after performing this work is truly remarkable. When teaching this work Vlad advised all of us that it would take years to truly understand it because it is both incredibly simple but incredibly deep. Again where this work takes you inside yourself and returns you to after is truly amazing and changes everything. You could do it again and again and learn something new every time. In the last 2 weeks we have been taking what this work has shown us and used it to explore and enhance many different areas of our training.

Some examples in the last fortnight include:

• Restoration following physical exertion. 
• Efficient movement so as not to accumulate excess tension and tire out. 
• Filling the Body with “power”. 
• Expelling tension from the body that an opponent attempts to induce in you. 
• Enhancement of performance increasing the intensity of the work and staying relaxed 
• Materialisation and management of fear, evenly distributing and cleaning the tension that comes with it. 
• Maintaining the internal state despite external stressors 

And I'm sure we've only just begun to scratch at the surface of this work.

Try it out. You won't regret it.

Justin Ho
Principal Instructor
Systema Sydney Russian Martial Art
www.systemasydney.com