Enhancing Performance Using Breathing Techniques

"Deep Breathing Exercises alone, if done right, will make many a weak an strong and many a sick man well."- Farmer Burns (Catch Wrestler 1861-1937)

Everyday we take a breath and never really give it a second thought, it's our biggest thing to do in this life because without the breath, we'd be dead. Go weeks at a time a time, days without water but yet only last minutes without breathing, it is something we do take for granted.

When it comes to fitness, there are techniques to not make us perform better but recover better as well. In most mainstream training ideals, the breath is very little talked about and although you can move good weight, can't walk up a flight of stairs without getting winded. Even the most conditioned fighters in the world at times can't last 3x5 min rounds in a fight so, what more can you do to keep up the endurance while reserving your strength?

When I was in high school, breathing techniques didn't really exist or weren't really even taught and I can move some weight but I couldn't run if my life depended on it and was always slow and having little to no endurance. Between 18-20 years old, I was in the gym learning on my own different ways to handle weights and did some circuit training but I still had no real stamina and just felt drained a lot of time. My warm-up was just walking to the gym which was about 15-16 minutes but by the time I got there, I felt like crap.

After my injuries and learning the exercises from Combat Conditioning, I started picking up on how to really breathe when I moved and as I got better and my reps were getting higher and higher, my endurance shot through the roof and my strength had a lasting effect, not just temporarily. I had far better cardio and lasting strength than I ever did in my teens and I felt like I can take on the world.

I wanted to learn more on how deep breathing or specific techniques helped increase my endurance and kept up my conditioning. Learned what chest breathing did, intercostal, diaphramic, holding the breath and others so I took what I felt was best and ran with it. Some of the very best techniques I learned were from Garin Bader's CoreForce Energy System and not only gave me a fun way to perform better but be able to do things outside of my workouts I never had before. Learning how to breathe in certain situations and putting mental imagery and sound-making with it made things quite interesting. I moved smoother, protected me from injuries, handle awkward movements and more.

When I was in Jiu Jitsu, I learned the hard way that the breath was more important than using my strength. After many years of training, I was good at breathing but focused more on how to use my strength and it bit me in the ass. I was winded moments after getting on the mat at first and I felt that something had to be done. I started letting my body relax a bit more and ore instead of using tension cause in some methods that was what was taught. Once I relaxed and used some of the CFE Techniques, 5 min rounds didn't feel as difficult, still got my ass kicked but the guys started to see what kind of strength I really possessed and had trouble putting me in some holds and even escaped a choke hold that was really clamped on.

I did some research on the Breath Of Fire and Diaphragmatic Breathing  that the Gracies used to keep themselves in awesome shape throughout a fight and practicing this techniques has opened another door in how I can perform better. It isn't an easy technique to learn but once I got used to it, it made my workouts better. I then started learning techniques from Matt Furey on how to relax even more to move faster without using so much tension if any. I used these techniques recently with the Matt Furey Exercise Bible and even with doubling the squats, I finished the deck in 35 minutes which was the fastest I have ever done with those specific exercises and didn't feel winded or tense.

There are some techniques that just don't work for some people and I have found even after one practice that certain aspects of chest breathing or intercostal breathing just freaking suck. I have found that the better you can relax, the better you can perform in most cases, yes you need tension in some forms of exercise like olympic weightlifting or powerlifting, things of that nature but in performing or moving throughout everyday life, the less you have unnecessary tension, the better you will be.

To learn more on the phenomenal methods of breathing, check out these courses......

Upgrade Your Breath

CoreForce Energy

Introduction to Qigong Exercise for Beginners with Lee Holden

7 Minutes of Magic: Recharge Your Body Each Day with Qi Gong

Getting Fit Like Wonder Woman

In a few months, the sequel to Wonder Woman will be in Theaters. I'm looking forward to it as i'm a fan of the DC Universe and quite frankly I find strong women to be freaking bad asses. When you grow up around strong women like I have with 2 sisters, my mom, my second mother and my grandmother who is still kicking at 98, you learn a thing or two and it's not a good thing to piss off a woman who has some strong german and italian in her veins.

Many female warriors aren't always given the credit they deserve and because us men live in a dominant world in many countries where women are secondary or even third on a list and not seen as equal. Now there are facts that women have certain physical attributes that can never match a man but there are things that man can never match a woman beyond those attributes. They have strength most of us men cannot comprehend but i'm not talking just physical strength, the ability to endure mentally and physically, emotional comprehension and the ability to fight. If they have the skills, they can beat the living hell out of you.

For women, getting fit isn't as easy as it is for us guys for a lot of reasons and this isn't a knock to anyone. The process of our bodies are different and building muscle takes different roads but it all leads down to the same path one way or another. When I talk about muscle, I' not talking those jacked up girls from the Crossfit Games, they've got way more things going on there than just lifting and working out like maniacs, i'm not even talking the sleek and toned model types either, I'm talking about what's in the middle. The type of muscle that has true meaning and functionality where you can still be feminine but not the bodybuilder type. For all intents and purposes, you can be a curvy girl and still be healthy with the right tools, you can also be athletic looking and not be bulky, it's what you're shooting for and using the tools to get you there.

To get into the strength aspects of women, it's important to understand that in certain cases, the training is different, not by a ton but to the degree where whether it's bodyweight exercise, weightlifting, Yoga, Pilates or whatever, train according to the needs that your structure makes the exercises you practice moves with intent. That sounds weird I know but after training my wife and other women when I was in college, I learned to target different exercises through different body types.

When it comes to fit women, I'm looking at ladies like Vanessa Raymond, Melody Schoenfeld, Kirsten Tulloch whom you can find on Instagram @littletank and others such as Tara Scott that does work on Kettlebells, Swinging The Clubs/Mace and Movement/Flow Training. These women practice fitness in a variety of ways that you won't need to look much elsewhere. Combined have decades of experience from bodybuilding to dancing, kettlebell training, bodyweight exercise, strongman training, conditioning and more, they are the real deal and can take you places that you didn't think were possible. If you learned from even just one of them, you're getting knowledge that most female trainers today couldn't even handle but if you learned from all four, you might as well be Wonder Woman yourself.

If you want to get an idea of getting fit like the Amazon Princess, check out Darebee.com for workouts that are exclusive for women, they're mainly bodyweight and some are tough as hell that even men might struggle with....

Talk about a whole new meaning to the term, "Working out like a girl."

It Is Never Easy Posting Your Results

The last time I can ever remember being skinny was around the age of 10 and 11, so for 25+ years, I was a heavy kid. By the time I was 13 in middle school I was close to 200 lbs at a height of 5'4. As I got older and was hitting weights more often throughout high school, I put on some muscle but not much to show for. I couldn't run for the life of me, had less than average stamina, ok strength and very little flexibility. I didn't know what fitness can really do until I got into Track & Field doing the Shot Put & Discus and I wasn't very good at that either lol, throwing just under 33ft shot and over 100ft in the Discus.

Hitting the gym for nearly 2 years after high school got me pretty strong but wasn't fit according to certain standards and than my leg injuries happened, you know the story and that old chestnut. Learning the hard way of becoming fit without rehab wasn't without doubts but I was set in my ways and made the choice to become fit, not look like a greek god or anything like that but fit in the sense where yes physical changes were made but having real strength, stamina and flexibility was where I wanted to go.

Over the years, learning and experimenting with so many different programs and dieting that I have come to accept the fact that being big, at least my definition of big was a great protector but also being fit at the same time made me more useful. I know deep down I don't ever want to be skinny again or have a tight waist and V-Shaped but have a build that is meant for something and can carry me with a level of conditioning that not many guys at my size has.

Some have told me to look more fit like a fighter, some have told me to hit more of the iron again to develop mass that gears towards my size and one other person said I was in the top 3% of the strongest men in the world; they're all good things to say but the more they say it, the more reasons to stick to my choices of what I find to be fit. I'm not a fighter or a Combat Athlete in general but if somebody tries to test me just remember i'll keep going until I can't, weights were fun while they lasted and every now and then I get a bite but I'm happy not hitting weights (barbells, dumbbells, machines) any time soon and saying that i'm in the top 3% is pushing to the extremes, the compliment is a nice gesture but I don't deserve that kind of praise.

I have shown results of my training a few times over the years but it's been some time recently and wanted to share with you what I have done. I'll admit it's scary as hell. It takes courage to show what you have accomplished and SOME people recently can't stand it and it makes things all that much sweeter. I'm not ripped or have veins trying to push out of my skin and certainly a far cry from having extremely low body fat but it's a work in progress and training differently shows that. I love what I have accomplished and will continue to do so because this is my passion and I love being in great shape at 35. I'm fitter now than I ever was in my teens and have improved since being in my 20's.

People make certain choices, I made the choice to become the fittest I can be and still be happy in my life. Everyday I make the choice to either workout or not and some days are far harder than others but it always takes me back to when I was laid up in that hospital bed and thinking of what I HAD to do to walk again and choosing to rehab on my own. It was never about motivation, it was a choice and the risks I was willing to take.

Because of programs like Combat Conditioning, Animal Exercises, Isometrics and the variety of equipment I have, I get to challenge myself every single day and make the most of what is possible for me to do. It's ok to be scared to show people your starts and your updates but don't let fear tear you down for what you can accomplish and rise up to even inspire one person who is afraid to show themselves.

The 12 Days Of Combat Conditioning

For almost 2 weeks straight, I've been doing the Matt Furey Exercise Bible that consists of Hindu Push-ups, Hindu Squats, V-Ups & Tablemakers. I haven't been this consistent with this area of the Combat Conditioning System in a very long time and I'm glad it's becoming a habit again; slowly of course.

The first few days were tough as hell and felt like quitting multiple times but I just couldn't let go of feeling that the deck could be my best friend instead of a competitive enemy. It got better each day though and although some days are harder than others, you get through it despite having some mental lapses. It is a rediscovery of what gave me the strength and stamina to build my legs back from the severe breaks in my shin and ankles.

My timing on the cards isn't a priority of mine and i'll tell you why; I hate having to compete against the clock for one and 2, I just want to enjoy the journey. I used to do just push-ups and squats and would finish within 18-25 min but because of the tension I carry in my lower back if I go too fast, I'm risking injury. I'm letting speed come natural and focus more on my breathing and form than compete against time. I do love that I'm getting in better shape and it makes me work hard but I need to be smart as well. I keep my timing around 38-45 min of a workout.

As I get better and able to relax more as I move through the deck, I'll add a few more of the Combat Conditioning Exercises. Although these four exercises are more than enough for most people, I like to do things throughout the day so as I progress, I'll throw in some Reverse Push-ups, Jumpers, Bridges, Handstand Holds, Skipping the Ropeless Jump Rope and others. For me, it's about the journey and being able to move fluidly and not rely on timing, if I only have a few minutes, I'll do some exercises and be happy with it.

Some people feel that they need to do a minimum of 30 minutes or more straight of exercise because that's what they believe will keep them in shape and that's what they were taught to do, my wife tends to have that mindset and although noble, it doesn't help her much if she's also trying to work an 8 hour shift, drive to and from work at a minimum of 40+ minutes and also try to calm down and eat dinner after dealing with various people all day. I do have a tendency to get on her about that and I know I come off like a dick about it but I'm doing the best I can to come from a place of love and encouragement. Slightly going off topic but if you're one of those people who wants to get exercise in, use the time that is possible and do what you can in the span of time you have. Very rarely these days where people have sometimes 2-3 jobs to support themselves or their families have 30 minutes they can devote to exercise. Learn the time you are open to doing or get up earlier before work and do maybe a few push-ups and some squats, do 10 minutes of jumping rope if that's all you have for the day to do and nothing else, don't always let the difficulties of life steer you away from being fit.

Fitness is hard work and it takes discipline, patience and mental toughness but it doesn't have to be a chore and felt like you are going to hate it. Not everybody can be fit like those in the infomercials and not all programs are created equal. Find what gives YOU the best benefit and adjust to what you're willing to devote time to. I'll admit, I'm one of those rare people who devotes to exercise 365 days a year and have been for nearly 15 of those years so I can't see myself in somebody else's shoes but I do encourage YOU to exercise even for a few minutes each day or 2-3 times a week if that's all you have. Life as it is can steer you away from so much but it is up to YOU to fight back and train the best way at the time and fight back without putting so much stress on yourself. Treat exercise as a way to feel better and never treat it like a necessity or something you HAVE to do and feel miserable.

That's what I love about Combat Conditioning, you can do it whenever you want, virtually wherever you want and it doesn't take up a ton of time. Whether for 2 minutes or 2 hours, this system can be used how you see fit and make your own schedule. Make the most of what you can, not what you can't and not force or cram in so much it'll make you anxiety-prone. It is a journey, not a destination and everyone has 24 hours in a day, if you want it bad enough, you'll get the time in.

Mental Conditioning By Using The Theater Of The Mind Technique

When we train, sometimes we psych ourselves up to be prepared for "battle" and fight the exercise(s) that stand in our way of becoming a stronger version of ourselves in physical form. What we envision takes action and at times, surprises us with results we didn't expect. As I go into a workout, I don't expect a damn thing but I do want to discover that hidden strength that fuels the fire within me to keep going even though I don't always express it from the outside.

When I started back on the Matt Furey Exercise Bible, I just wanted to see if I was still capable of doing it after being away from it for quite some time. I kept picturing myself as if it never left me and pretended I was like one of the Hindu Wrestlers, training for the next series of matches and thought of nothing but my conditioning and the way I saw myself breathing and making the exercises not about speed but about precision and awareness. I have so far done this workout everyday for 9 straight days without fail which is the most consistent in years.

As each day passed and kept beating the deck, I started using different techniques to not only protect myself from injury but use mental imagery and literally put certain electrical spheres around my body as if I had something in my hands even though there was nothing there. I naturally gravitated to Garin Bader's CoreForce Energy System and it paid off big time as it increased my strength and endurance really fast. With that in mind, I'm also naturally setting another bar to my repertoire of conditioning my mind to get better not only for this particular workout but for whatever else outside of it.

For a while in the past, I did the Theater Of The Mind technique with my own version of how I saw things play out and set it in motion. From workouts to writing to even picturing as if I was sitting next to fictional characters from comics and mythology and they talk me through what they see for me and how I can apply what they see. Yeah, it sounds that i'm whacked out and off my rocker but that's just how my mind operated and it worked. Seeing yourself as more than what you are is what we all strive to accomplish, many of us see far less than our true selves and when we think that way, it transitions into our reality. Our imagination is a powerful tool that shouldn't be taken too lightly and the more we learn to understand it and learn from it, the better our way of seeing the world becomes.

When we think of something bad, it shifts to how we view the world and see bad things happen all around us even though at times nothing ever happens in front of us. I do realize people come from broken homes and have seen shit nobody should ever go through yet some of those very same people saw something entirely different in their mind and despite the anger, the heartache, the abuse and the torture, they became successful and transformed themselves into amazing human beings. The opposite has also happened, people who come from happy homes have had visions of a bad world and it consumed them so much they became broken and prisoners of their own reality.

Practicing the Theater Of The Mind technique isn't easy and it's not something you can learn in a day, it takes time, patience, concentration and above all, a sense of awareness of what you see. My way of the technique was that I would picture myself as if I was in a movie theater but instead of being there by myself, I sat next to certain characters say like Pan the Satyr for example; he would show me what I was and will be at my very best not only in how strong and conditioned I was but showed me my writing style getting better and seeing more and more by people who were not only interested but learned from it. Someone can have a very different technique in this method and make themselves the strongest version of themselves.

What if you can picture as if you were Superhuman? Be able to accomplish things with very little to no effort, absorb energy that is full of life, powerful electricity running through you and feel as if you can do anything you set your mind to. It doesn't matter if you're a waiter, a businessman, an athlete, someone who wants to get in shape or a garbage man; if you can see yourself at your absolute best with no limitations, how far does it go? We have the power to become stronger than we have normally perceived to be and the more we see and believe in what is in our Theater Of The Mind, the more it'll transition into our physical reality. In our imagination, we can be whatever we want, do things we don't physically do and be able to say something as if it was so easy it's not even funny. Think of it as mental steroids.

Harness this technique with your own goals and ambitions and see where it leads you. Become more powerful in your business, get stronger and better at your sport, feel music like never before and if you even happen to be a Pizza Delivery person, picture what it would be like to be the very best in that profession. The power is within you and it's time to become the best version of yourself.