Breathing for BJJ & Grappling
Stay calm when someone is trying to choke you
Brazilian Jiu-Jitsu creates a unique respiratory challenge: sustained physical exertion combined with external compression of the chest and occasional restricted airways. The ability to stay calm and breathe efficiently while someone is actively trying to submit you is often what separates blue belts from black belts.
The adrenaline dump — the massive sympathetic nervous system surge in the first 30-60 seconds of a roll — is the #1 gassing mechanism in BJJ. Box breathing between rounds (4-4-4-4) resets the sympathetic system and prevents the cumulative fatigue of repeated adrenaline dumps. During rolls, nasal breathing (when possible) maintains CO2 levels and prevents the hyperventilation that accelerates exhaustion.
Recovery breathing post-roll: 3-5 minutes of extended exhale breathing (inhale 4, exhale 8) flushes lactate faster than passive rest. The extended exhale activates the parasympathetic system, which diverts blood flow from muscles to recovery systems. This is why experienced grapplers seem to recover impossibly fast between rounds — they're actively breathing for recovery.
Benefits
- Sport-specific breathing protocols designed for bjj & grappling demands
- Faster recovery between efforts through active parasympathetic breathing
- Reduced competitive anxiety and improved composure under pressure
- Improved oxygen efficiency and delayed fatigue onset
- Free guided timer — practice anywhere, no equipment needed
Frequently Asked Questions
How often should athletes practice breathing exercises?
Daily: 5-10 minutes of coherence or box breathing to build baseline respiratory fitness. Pre-competition: 2-3 minutes of sport-specific breathing routine. Between efforts: active recovery breathing during natural breaks. Consistency is key — the nervous system adaptations build over weeks of daily practice.
Can breathing improve bjj & grappling performance?
Yes. Breathing exercises improve oxygen efficiency, reduce recovery time between efforts, manage competitive anxiety, and enhance focus under pressure. The effects are measurable: reduced heart rate variability, faster lactate clearance, and improved fine motor control.
Should I breathe through my nose or mouth during bjj & grappling?
At low to moderate intensity, nasal breathing improves CO2 tolerance and oxygen extraction. At high intensity, mouth breathing is necessary for adequate ventilation. The crossover point varies by fitness level. Train nasal breathing at low intensity to raise the threshold where you need to switch to mouth breathing.
Related Breathing Exercises