Unleashing the Power of Breath-Holding Exercises for JiuJitsu Athletes

Written by Enrique Iturriaga on

January 17, 2023

My "3-Lung" Protocol

Have you ever thought about incorporating breath-holding exercises into your training routine? It might seem a bit intimidating, but trust me, it's worth it. Not only will it improve your cardio and stamina, but it'll also help you develop the mental resilience you need to crush it on the mat. But before we get into the nitty-gritty, let me lay down a quick disclaimer:

Disclaimer: It's essential to note that breath-holding exercises are very dangerous and should never be attempted without the direct supervision of a trained professional. They put the cardiovascular system under immense strain and are not suitable for everyone. Never hold your breath to the point of passing out, and always make sure to use the correct technique. You must be alive to be able to train!

So, what are breath-holding exercises and why are they so important for us JiuJitsu athletes?

Essentially, they're exercises that involve holding your breath for a certain period of time. This type of training puts your cardiovascular system under stress and has been proven to boost lung function, cardiovascular health, and mental resilience. Plus, it'll help you hold your breath better under pressure, which is a pretty crucial skill in JiuJitsu.

Now, I know you might be thinking, "But I already run and hit the cardio machines, why do I need to add this in too?" Well, here's the thing. I've found that by incorporating breath-holding exercises into my training, I'm able to roll with the young guns (you know, the 19-year-olds) without getting gassed out. And honestly, it's all about being comfortable with high levels of CO2 in your bloodstream. It'll help you stay calm and keep your respiratory and heart rate under control. Think about it like this, freedivers do it all the time and it's a big part of their training.

Now, I'm not saying you need to become a freediver, but incorporating some of their techniques can make a huge difference. Like static apnea, where you hold your breath while remaining stationary. Start with 30 seconds and gradually increase the time. Or dynamic apnea, where you hold your breath while performing a physical activity like walking or running. Again, start with 30 seconds and work your way up. And if you're feeling extra masochistic, try "death burpees." It's basically burpees with a breath hold after each one. It's not pleasant, but it's effective. Trust me, I do at least 8 cycles.

Here is a more detailed explanation of all 3 exercises. Don’t do them every day. Gradually increase the intensity of your training:

• Static Apnea: This involves holding your breath while remaining stationary. Start by holding your breath for 30 seconds and steadily increase the time as your body adapts.
• Dynamic Apnea: This requires holding your breath while performing a physical activity, such as swimming or running. Begin with 30 seconds of breath holding and progressively increase the time as your body adapts.
• "Death Burpees": This is probably the most unpleasant exercise ever, but it works. Basically, you do burpees and then hold your breath and concentrate on lowering your heart rate, you then take one big breath and hold again. That's one cycle. I do at least 8. Example: 10 burpees - 20s Breath Hold - One big breath - 15s Breath Hold (repeat 8 times)

And one little tip, while you're doing these exercises, try to imagine you're rolling against one of your toughest opponents and they're getting gassed out while you're not. It might seem silly, but it'll give you a mental boost.

Breath-holding exercises can be a game-changer for JiuJitsu athletes. Not only will they improve your cardio and stamina, but they'll also help you develop the mental resilience you need to excel in the sport. Remember, always get proper guidance and never push yourself to the point of passing out. Be smart, be safe, and let's crush it on the mat!

If you have questions about more techniques and training protocols for BJJ conditioning. Send me a DM in Twitter. I'll be happy to help.