Systema Breathing

There are many systems of breathing. Russian Systema teaches a method of breathing that emphasizes the principle of nose inhalation and mouth exhalation. This is also what we practice in Japanese martial arts meditation. The principle is based on the idea that when you inhale through your nose, you can control the volume and speed of air intake. As a result the muscles affecting the lungs tend to relax more, and this allows you take fuller breaths. Inhaling through the nose is the first step in optimizing control of your own body. Under stress, this breathing method can help to calm the mind and prepare it to perform an important task. The nose also performs important filtration and temperature regulation of incoming air. For this reason, you are actually less likely to get sick if you practice nose inhalation.

By the same token, exhaling through your mouth allows a more comfortable and relaxing expulsion of air. Exhaling through your mouth decreases anxiety and creates a feeling of control over body and breath. However, there are times when exhaling through your mouth may not seem appropriate. According to Systema breathing, this principle applies at all times during breath training and in any stressful situations, but it acknowledges that one must be flexible, not fanatical, and to do what is reasonable.

Systema includes physical postures combined with breathing. The postures are not intricate or complex; they are simple in structure and appearance. The benefits come as you begin to understand your natural body, mind and emotions under difficult but controlled conditions. The Russians who practice Systema believe that adding a degree of controlled stress in training can teach us a lot and can help prepare us for stressful encounters in everyday life.

The following principles are the heart and soul of Systema breathing:

• Nose inhalation and mouth exhalation - breathe in through the nose and out through the mouth for optimal control of volume and speed of air intake
• Breath leading – Systema teaches to begin a movement or exercise with a breath action (inhalation or exhalation) before the physical motions starts, using your breath to pull or push all physical motions.
• Intake sufficiency – You should only inhale as much air as necessary for the work you are engaged in. Do not make the mistake of inhaling as much air as possible because forceful over-inhalation causes instant tension in the neck and collarbone. That pressure cramps the breathing. Natural, relaxed breath will flow to relaxed areas of the body and avoid tense areas.
• Breath continuity (coupled with audible breathing) – your breath must never be stopped, interrupted or suppressed, unless you have a special training purpose. Inhale and exhale continuously. Try to notice when you may unconsciously hold your breath.
• Pendulum – this principle teaches that breathing should be smooth and steady. Do not begin to exhale before you complete your inhalation, and vice versa. There is a natural pause before each transition.
• Breath independence – this principle teaches that your physical actions should not be invariably linked to a single phase of breathing (inhalation, exhalation, or pausing). Train a variety of breathing patterns so that you do not form a habit of always connecting inhalation or exhalation to a particular activity.
• Non-tension – the principle of non-tension states that the muscles should be relaxed even when performing the hardest work.

 If some of these principles strike you as counter-intuitive, I am with you on that. But they have to be experienced and practiced in conjunction with exercise to be fully appreciated. I invite you explore this system if breathwork is something that interests you. It has the potential to improve your athletic skill or simply your enjoyment of life, but like anything worthwhile, it requires practice.