Sebastian Brosche · Breathwork · 12 min
This class is part of the Yoga For BJJ membership. Become a member to watch the video — or sign in if you already are one.
Master box breathing techniques designed for BJJ grapplers. Learn 5-5-4 breathing patterns to improve focus and control during training.
Hi guys and welcome back to day two of the breathing program. How was yesterday? Four in, four out. How did it feel?
For how long did you sit? What was the sensation you were left with after you finished? For me, four seconds is not enough to take a full inhale and a full exhale. I stopped at somewhere between 70 and 85 percent of my maximum capacity, but that was the intention because as soon as you start doing breathing exercises, you feel like you want to push it.
As soon as I installed this breathing app, I wanted to see how far I can push it. I immediately realized that the further I go, if I go for six, seven and eight on the inhale and the exhale, then it's not sustainable because it takes a lot of practice for your lungs to get used to swelling all the way up and emptying all the way and being okay with a panic sensation that you get after you exhale. Like you start getting oxygen depth when you go too far. So I recommend keep doing the four four.
If that's too hard for you, then it's just because you haven't, you're not relaxed enough. If you feel like you're panicking and stressing out from the deep in and exhales and the rhythm, then you just have to keep doing that. You cannot start with one on the inhale and one on the exhale or two. Start with four.
That's square one. And if you're not at square one, get to square one. Just do it on your own. No problem.
A lot of people are there, especially if you're a reverse breather. If you inhale with your chest and exhale with your belly, that's called reverse breathing. And that's really going to stress you out. I'm going to give you some tips for that after like a bonus of this program.
Today we're going to do five on the inhale, five on the exhale, but we're also going to pause for four seconds in between. So we're going to push it from the four four to the five five, five five with a four second break both on the inhale and on the exhale. So a big step up from last session, but still it's doable. Okay.
I'm going to change this one to five on the inhale, five on the exhale and out told for four and in hold for four. So same setup as yesterday. Physically, sit down, cross your legs in any way you want or lay down on the back with their legs up the wall. Let's take a few clearing breaths with the mouth open.
Three more. One more. And let's start on an inhale. Inhale.
Pause. Exhale. Pause. Inhale.
Pause. Exhale. Pause. Inhale.
Exhale. Inhale. Exhale. Inhale.
Exhale. Inhale. Exhale. Inhale.
Exhale. Inhale. Exhale. Inhale.
Exhale. In. Out. In.
Out. In. Out. In.
Out. In. Out. In.
Out. In. Out. Keep going.
Inhale. Inhale. Inhale. Exhale.
Inhale. Exhale. Inhale. Exhale.
Inhale. Exhale. Inhale. Exhale.
Inhale. Exhale. Inhale. Exhale.
Inhale. Exhale. Inhale. Exhale.
Inhale. Inhale.
6 minBreathing Program Part 4: 6-Min Realistic Breath for Sparring
6 minUjjayi Breath Technique: Ocean Breath Guide
13 minBreath Control for BJJ: 13-Min Breathing Program (Part 1)
9 minCat-Cow & Breath Sync: 9-Min Breathing Program (Part 5)
8 minBreathing Program Part 3: 8-Min Lung Capacity for BJJ
13 minBreathing Fundamentals: 13-Min Program for BJJ (Part 1)
.avif)