Deep Breathing…Could Be A Life Saver - - Chief Instructor's Blog December 2016

 

I have mentioned in a couple blogs the importance of breathing.  In April 2012 blog “The Importance Of Alignment and Breathing”, I described how physical alignment and breathing are dependent and supportive of each other.  In October’s blog “Key To Practicing” I noted that breathing was one of the four keys to practicing.

Learning to breathe deeply and constantly throughout your techniques even when throwing an immense amount of force and power will also help you stay alive in an altercation.  In fact it may be the key in doing so.  In addition, breathing deeply and constantly has health benefits. 

The majority of adults (at least in western culture) only use the top half of their lungs and therefore do not get the full amount of oxygen that they could with each breath.  To breathe deeply and provide more oxygen to your lungs you must breathe through your nose and pull your diaphragm down to open up the very bottom of your lungs.  This is sometimes referred to as abdominal or belly breathing.  Children naturally perform belly breathing but over time as adults we tend to become chest breathers.  So how does one become a belly breather again?

They key to changing how you breathe is very simple:  practice and self-awareness.  You have to be aware of how you are breathing.  If you put one hand on your chest and one hand on your belly as you lay down on the ground what do you feel rise?  If you feel your chest rise more, you are a chest breather.  If your feel your abdominals rise more, you are an abdominal breather.  Another sign is to physically watch your body as you breathe.  If you standing upright and in a relaxed state, do your shoulders rise as you breathe?  If so, you are most likely a chest breather.  If your stomach protrudes slightly and your shoulders stay in the same place, you are an abdominal breather.

So after you determine what type of breather you are in a relaxed state, you must also determine what type of breather you are under pressure/in a stressed state/under intense workout.  If in any state you are a chest breather, you must consciously work to become an abdominal breather.  To do so, you can start with conscious 3 or 5 count breathes (where the inhale and exhale are even while concentrating on breathing into your abdominals and pulling your diaphragm downward) in a relaxed state and then in a pressured/stressed state. 

By breathing deeply and smoothly and maximizing the oxygen to your body it provides many health benefits including lowering the heart rate,  lowering blood pressure, and eliminating more carbon dioxides and toxins from the body in the oxygen exchange.

According to information on webmd.com [1], “Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax.”

So, you might ask how can this help in an altercation and save my life?  Should I really be in a relaxed state in an altercation?

In an altercation, your body naturally kicks in its fight or flight response which results in increased heart rate and more rapid breathing all controlled by the sympathetic nervous system.  During this rapid breathing, you are less clear in your thinking and in control of your thoughts and actions which are being dominated by the fight or flight response. 

You might say, isn’t this is a good thing? And I would say, yes, if a threat appears, it is a good thing your body’s fight or flight kicks in so you are ready to react.  But if your heart rate and breathing get too far out of control, you will not be in a state to react as effectively. “…a mind that is in a state of panic will not access this intuition as well as a calm mind. [2]”

By practicing deeper breathing in pressured situations, you will help kick in the parasympathetic nervous system to slow down your heart rate and breathing, allowing yourself to provide more oxygen to your body resulting in clear thoughts and actions, muscles having the oxygen they need to perform, more endurance to last during the altercation, and the energy flow that accompanies breathing to make your techniques more effective.

I encourage all of you to determine what type breather you are and if not already, practice to become an abdominal breathe … it will improve your health, improve energy, and just may save your life.

Regards,

Kelly

“If you know the art of breathing you have the strength, wisdom and courage of ten tigers”. ~ Chinese adage

References:

1.      http://www.webmd.com/balance/stress-management/stress-management-breathing-exercises-for-relaxation, Retrieved 12/4/16

2.      http://bunkaijutsu.com/2012/04/diaphragmic-breathing-martial-arts/, XX 12/4/16

 

 

Defend or Protect? - - Chief Instructor's Blog November 2016

I read an interesting article recently by Iain Abernethy titled “The problems with "street fighting" where he spoke about being more conscious of the terminology he used in his teaching of Karate to avoid “confusion and errors in training” [1]. 

 

I found the article very interesting and thought about it some.  It made sense- words have energy and connotation and we then have intent based on those words and this intent leads directly to how we train.  So I started looking at the words “defend” and “protect”.  On the surface these two words are interchangeable, and based on the definitions from Dictionary.com, they do appear to be synonymous:

·         Defend:  to ward off attack from; guard against assault or injury (usually followed by from or against) [2].

·         Protect:  to defend or guard from attack, invasion, loss, annoyance, insult, etc.; cover or shield from injury or danger. [3]

 

And yet, while they mean the same thing when you defend yourself or protect yourself are you doing the same thing energetically and with the same intention?   You would think so, but it turns out you are not.

 

In an Advanced Class recently, we actually tested this with four Black Belts.  I asked a pair to attack and asked the other two to defend themselves.  We did several attacks.  Next, we reversed roles.  After a couple of attacks we reversed roles and this time I asked the black belts being attacked to protect themselves; we again reversed roles.  All four without a doubt felt they were more aggressive when they were protecting themselves then when asked to defend themselves.

 

Sounds almost crazy, huh?

 

In fact there were not crazy.  There is a study on human combative behavior and performance called Hoplology.  In an article from the International Hoplology Society, Defensive vs Protective: A Matter of Mindset [4], this is difference in intent is explained as a difference in mindset.

 

“The defensive mindset seeks only to “resist the attack,” not necessarily to defeat the attacker: defense as an end in itself. However, in the case of protection, it is merely a small part of the overall combative intent to defeat the attacker. It is not that protection per se is superior to defense; it is simply that well trained combative intent is a better mindset than defense.” [4]

 

And based on the Advanced Class experiment, The Black Belts echoed the same thing – their intent was different.  Defending themselves they were more “defensive” and when protecting themselves they were more aggressive.

 

So, in a life or death situation, should you be defending yourself or protecting yourself?  I think the answer is obvious.

 

Like Iain Abernethy I am determined to be more conscious in my terminology in class.  You may hear me more and more in class to use the word protect instead of defend.  Words imply intent, and intent matters and can matter most in life and death situations.

 

Regards,

Kelly

 

“The primary thing when you take a sword in your hands is your intention to cut the enemy, whatever the means.  Whenever you parry, hit, spring, strike or touch the enemy's cutting sword, you must cut the enemy in the same movement.  It is essential to attain this.  If you think only of hitting, springing, striking or touching the enemy, you will not be able actually to cut him.”  ~ Miyamoto Musashi (1584-1645), legendary Japanese samurai and author of The Book of Five Rings

 

References

1.       https://iainabernethy.co.uk/article/problems-street-fighting, Retrieved 11/5/16

2.      http://www.dictionary.com/browse/defend, Retrieved 11/2/16

3.      http://www.dictionary.com/browse/protect?s=t, Retrieved 11/2/16

4.      http://hoplology.com/articles_detail.asp?id=12, Retrieved 11/2/16

 

 

Keys to Practicing - - Chief Instructor's Blog October 2016

To improve you need to do two things consistently – show up to class and practice.  In class you will get the information, guidance, coaching and instruction needed to improve.  Practicing will help reinforce that learning.

However if you are practicing on your own and without a partner, how will you know you are doing it right?

There are a few keys about doing it right technically in Han Moo Kwan that will get you 90% there if you follow them.  Those keys are:

1. Linear
2. Protect self at all times
3. Alignment
4. Focus on Breathing

Let’s look at each one.

Linear

Most every technique we do in Han Moo Kwan is linear – meaning the trajectory (path) from point A to point B is a straight line.  For example, for forward or attach punches, the elbow stays close in as your fist moves forward keeping the path a straight line.  If the elbow flairs out, the punch path becomes an arc, which is ineffective. Another example is front kick.  The ball of the foot to the target should be a straight line (i.e., piston action).  It the ball of the foot arcs up we usually indicate that as a swing kick.  Keeping the path of the technique linear is a ley to doing the techniques correctly.

Protect self at all times

Every technique and “in between” technique is meant to protect self and/or cause damage. With each technique the focus and intent is to cause damage whether it is a strike, block, or kick.  For example, high block intent is to break the overhead target, not just deflect it.  A kick to the abdomen is meant to go through the front of the target and rattle the spine.

While moving and transitioning between techniques, you need to always protect vulnerable targets.  For example, in striking with a basic knife hand the elbow stays pointed downward and close to the body for the majority of the motion.  This protects the ribs.  Another example is medium block “prep”.  The arms are crossed and touch near the inner elbows.  This ensures the middle of the body is protected. 

Alignment

Alignment is very important as it will keep you balanced and safe.  Every stance has an alignment that keeps you balanced – for the most part it is head over shoulders and shoulders over hips with your mass over your center of gravity.  If “out of square” in punches, knife hand, etc., you can easily be pulled off-balanced or fall forward if an attacker steps aside as you lean in to strike.  Keeping in alignment will also ensure your head is not the closest target, which is a very unsafe position.  In addition, your legs are such that your knees are pointing straight ahead at your attacker which helps protect them.

Focus on Breathing

The benefits to effective breathing are three fold.  (1) Physically, if you are breathing evenly and smoothly and using as much of your lungs as possible it will improve your endurance. Your endurance will help you practice longer and harder.   (2) From a physiological perspective deep, smooth, and even breathing will decrease your heart rate and improve your ability to handle the stress of the moment during an attack.  (3) If you are breathing, you are flowing energy.  Flowing energy while performing techniques will make your techniques much more effective.

By keeping these keys in mind while practicing, it will help you stay on track in your journey of learning a martial art and becoming a martial artist.

Regards,

Kelly

 

"The way is in training." ~ Miyamoto Musashi (1584-1645), legendary Japanese samurai and author of The Book of Five Rings

 

The 100th Blog- - Chief Instructor's Blog September 2016

I have been thinking for some time what I would write about for my hundredth blog.  When I started writing these, I could not have imaged a hundred topics I could write about without potentially rehashing similar ideas over and over again and I thought I would not be able to sustain a once a month blog for very long. 

I am not saying I have not struggled at times to come up with ideas that inspire me or felt I had enough time to research the concept or spend the time to flush out my thoughts, but seven plus years and a hundred blogs later and I think there is definitely more to cover with brand new topics or expanding on topics I have already covered.

Why do I think there is more to cover?  For one, for me, writing these blogs has paralleled my own training and my approach to my own training: there is always something more to learn (either depth or breadth or completely new) and not all learning has to be of the physical nature.

I have been studying Han Moo Kwan now for over 22 years.  Over those years I went through phases of growth and learning the art form and found I grew the most as an instructor and student when I was completely open to other possibilities and what may be next to learn – either the next application of a technique within a hyung or a new energy application or a new approach to teaching. 

This is a similar approach I have taken to writing the blogs – what can I learn about next? The topics are endless: whether it is history of the martial arts, our art form, other art forms, our club, various masters for example through reading stories, books, and quotes about or written by masters such as Sun Tzu, Ankō Itosu, Gichen Funakoshi, Morihei Ueshiba, Bruce Lee, etc.), various principles or philosophies, etc. 

In addition, I have been open to learning from all sources: various martial arts and artists (through videos, books, blogs, etc.), my own martial arts practice, students, other instructors in the club, yoga instructors, my own experiences, etc. 

While I have ideas as to what I may write about in the next few months, I am open to whatever comes my way to learn initially, gain more understanding and share my thoughts on the subject.  I look forward to continuing to learn, to write and to share.

Regards,

Kelly

"Even today, I dare not say that I have reached a state of achievement. I'm still learning, for learning is boundless." ~ Bruce Lee, (1940 –1973) American-born Chinese Hong Kong martial artist, actor, and founder of Jeet Kune Do

Learning Styles and Benefits to Knowing Your Own - - Chief Instructor's Blog August 2016

Everybody learns differently.  Many people do not know their learning styles or maybe just never have thought about understanding what their learning style is.  We learn fastest and most effectively when we are taught to our primary learning style.  Knowing your learning style and being able to articulate how you learn to your instructor can make a huge difference in how fast you comprehend and excel at any activity including martial arts.  It will help your instructor explain concepts/ techniques in such a way you comprehend better by focusing on your learning style.

While most people have a primary learning style, they usually do not learn only one way.  However, a student may learn faster if in the beginning the instructor focuses on a student’s primary learning style.  And depending on the activity, the primary learning style may change.

While there are many different learning styles, the four major ones are:

Visual

• Visual learners think in images and pictures and learn best through visual presentations, videos, slides, imagination games, graphs, maps, etc.
• For students that are primarily visual learners you may learn better through watching others perform the techniques, watching yourself in the mirror, watching videos, looking at picture’s to what the techniques should look like, and visualizing yourself performing the techniques.
• Videos of all the forms are available on the Han Moo Kwan Association website to support students who learn in this manner (http://www.hanmookwan.org/hyung.htm).

Verbal

• Verbal learners think words and learn best through lectures, discussion, books, tapes, dialogue, debate, written language, etc.
• For students that are primarily verbal learners you may learn better through reading the on-line material on the techniques and forms that are available on the Han Moo Kwan Associate website (http://www.hanmookwan.org/hyung.htm and http://www.hanmookwan.org/basics.htm), writing down in your own words how to perform the technique or hyung, listening intently to the details, or talking through a technique with the instructor or another student.

Body-Kinesthetic  (Experiential)

• Body-Kinesthetic learners think through body sensations and learn better through moving through space, hands-on, tactile experiences, actual physical activities, etc. 
• For students that are primarily body-kinesthetic  learners you may learn better through physical feedback (through others pushing on parts of your body or using shields/pads), being corrected physically moving your body to where it needs to be including others helping you make the motion correctly.

Conceptual

• Conceptual learners think in logic and numbers and learn best through number games, problem solving science experiments, critical thinking (the why)
• For students that are primary conceptual learners you may learn better through understanding why we do what we do, practicing the application and use of a technique, understanding  the benefit to the technique / what is being learned from the technique or form, and the consequence if not performed correctly.       

For me, my primary learning style has evolved and is very dependent on my activity.  Growing up, in school my primary learning style was verbal.  I was one of those students that were good at rote memorization.  I could read or see something, understand it, and regurgitate it very quickly.  Given this is the primary teaching method in the primary and secondary schools I attended, this turned out to be beneficial to me to perform well in school.  In the early part of my career, I continued to learn more through reading the material and concepts. 

Over time, though, as my career moved more into management which is less concrete and more abstract thoughts, I found I was better at grasping a vague  or  strategic  concept better visually through drawings and pictures.  For my physical activities I never really thought about it growing up, but today I tend to learn those types activities best through a combination of body-kinetics and conceptually.

If you do not know your primary learning style, I highly recommend you discover it.  The resources below can help you..  And once you discover it, I highly recommend you share it with your instructors.  Certified Instructors in our club are taught the various styles and are encouraged to teach as many of the styles as possible.  Once instructors are aware of your style, they can make a more concerted effort to teach to your primary learning style to support you in your journey.

Regards,

Kelly

"Knowledge is not enough, we must apply. Willing is not enough, we must do." ~ Bruce Lee, (1940 –1973) American-born Chinese Hong Kong martial artist, actor, and founder of Jeet Kune Do

References:

•         Intelligence Reframed: Multiple Intelligences for the 21st Century, Howard Gardner, 2000.

•         http://learning-styles-online.com, accessed 24 July 2016

•         Martial Arts Instruction: Applying Educational Theory and Communication Techniques In the Dojo by Lawrence A. Kane

•         Teaching Martial Arts – The Way of the Master by Sang H. Kim Ph.D.

Overview of Martial Arts Yesterday, Today, and Our Responsibility for the Future - - Chief Instructor's Blog July 2016

I recently read a blog from a yoga instructor who shared some thoughts and concerns about yoga.  Some of the questions that were going through his mind and wanting to explore/discuss were “Where is yoga going? Where do we want it to go? How is capitalism influencing yoga? What are we losing in the modernization of yoga? What's the benefit of this western yoga renaissance? What's the impact? What is our role and responsibility to yoga and future generation of practitioners as modern practitioners of yoga? “

I paused when I read it because these questions are relevant to where martial arts were 40-50 years ago and are still relevant today.   

For this blog, I thought I would share an overview of how martial arts have changed with the modernization, what I believe has been lost, benefits, impact, and as current students and instructors of martials arts, what is our responsibility to the future of martial arts. In future blogs, I intend to expand on some of these thoughts in more detail.

Some martial arts were changed very consciously during modern times and some were not.  For example, World Tae Kwon Do Federation intentionally went to a more sports style of the art form in order get into the Olympics and to spread the art form internationally.  (For more information on WTF and how it differs from Han Moo Kwan, please read my October and November 2015 blogs).   Gichen Funakoshi made several changes to Shotokan Karate intentionally.  In Funakoshi’s autobiography Karate-Do. My Way of Life, he says, “Hoping to see karate included in the universal physical education taught in our public schools, I set about revising the kata so as to make them as simple as possible.”  He believed. “Times change, the world changes, and obviously the martial arts must change too.” 

Many martial arts were changed more unconsciously, mostly, I believe, due to capitalism.  Many instructors start studios to teach martial arts and the art form is the focus.  Eventually, if the studio is also the means of earning a living, the business side of running a studio takes front and center and the art form because second.  In addition, changes were and are made to attract and retain students that change the art form.   In my opinion, Martials arts were never meant to be a means to earn a living.  It was meant to be shared with community to better the people and the society around us.  For example, the changes that dumb it down because the studio or art form is trying to attract children not only make the martial art not effective any more, it defeats the overall objectives of the true essence of martial arts.

Are there benefits to these changes?  

The biggest benefit is it has spread martial arts to places and people that may never have been interested had it been the original style and intent.  The question in my mind is does this outweigh the impact and what is being lost.

What is the impact?  What are we losing?

In my opinion, two major items are being lost.  Those just looking for a black belt, or a means to protect themselves, or participate in it as a sport only, are losing out on the benefits to their overall self  (not only physically, but mentally, emotionally, and spiritually) that last a lifetime, not just the years they study martial arts.

In addition, the energy side of martial arts is being lost.  The energy side has many benefits not just in martial arts but in your life. Practicing the energy side allows your physical techniques to be more effective, is a wellness practice in many ways by ensuring your energy is flowing and removing any energy blocks that can lead to injury, and it brings mental clarity to your life to name a few benefits.

What is our role?

I believe we are very fortunate our Club that made a conscious decision to stick with the original style, philosophy and intent of the art form and is not influenced by capitalism. We have chosen to stay with the true essence of the art form.  And as students and instructors in a Club that for the last 43 years has intentionally retained the traditions and original intent, we all have a responsibility to share what we know with others, encourage other martial artists to learn the energy side where they can, and to promote martial arts as a way of life, not a 2-3 hour a week activity.

Regards,

Kelly

"Since Karate exists for cultivating the spirit and training the body, it must be a moral way surpassing mere techniques..."  ~ Masutatsu Oyama  (1923-1994), karate master who founded Kyokushinkai Karate

"The purpose of training is to tighten up the slack, toughen the body and polish the spirit." ~  Morihei Ueshiba (1883-1969), founder of Aikido

"The purpose of the study of judo is to perfect yourself and to contribute to society." ~ Jigoro Kano (1860-1938).  Founder of Judo

Seven Virtues of the Martial Arts …..- - Chief Instructor's Blog September 2016

Learning and living the tenets of martial arts, as I have mentioned in several blogs to date, improves one physically, mentally, emotionally, and spiritually.  However, how does one studying a martial art improve community or society?

In a letter written in 1882 from Sokon “Bushi” Matsumura, one of the original karate masters of Okinawa, to his younger brother, he mentions the “Seven Virtues of the Martial Arts.” He states, “They were taught by wise men, and are contained in a book called the Godan-sho.”  The seven virtues mentioned by Master Matsumura are:

(1) It prohibits intentional violence
(2) It rules the actions of the warrior
(3) It edifies
(4) It promotes virtue
(5) It promotes peace among the people
(6) It produces harmony in society
(7) It brings about prosperity

I have been thinking how and if this applies in today’s modern society and believe it does. I will share my thoughts on why I believe this by looking at each of the virtues individually.

(1) It prohibits intentional violence

As noted in class and in several blogs, martial arts are intended to be used ONLY for self-defense when you feel there is no other option.  This is still the tenet today, 134 years after Master Matsumura wrote his letter.  In martial arts violence is never planned but an unintended result of someone else’s actions.

(2) It rules the actions of the warrior

As mentioned in several blogs, warriors of the past were ruled by a code of conduct and this is still the case today.  The code of conduct is the principles and tenets to guide our use of the art form, which is an imperative since the skills we teach in the Club can cause bodily harm and severe damage.  For a more detailed look at the martial arts code of conduct and how it applies today please refer to my August 2013 blog entitled, “Martial Arts Code of Conduct”  (http://hanmookwan-svl-chiefinstructor.blogspot.com/2013_08_01_archive.html).

(3) It edifies

This continues to be the true essence of martial arts – to instruct, educate and encourage teachings to improve one physically, mentally, emotionally, and spiritually.

 

(4) It promotes virtue

As mentioned under the second virtue, martial arts were built on a code of conduct which drives a behavior of high moral standards which remains a critical piece of being a true martial artist. In addition, martial arts provide the training and skills to act with strength and courage.

 

(5) It promotes peace among the people

As noted above, martial arts are to only be used as a last resort and for self-defense purposes only.  In addition, martial arts teach students to try all means possible to avoid conflict through awareness, avoidance, and de-escalation strategies, among other methods therefore promoting peace. 

(6) It produces harmony in society

By promoting the conduct and demonstrating the behavior of a true martial artist, the community and society around martial artists will also take on this behavior and tend to be in more accord and agreement. 

(7) It brings about prosperity

Prosperity or being successful does not necessarily equate to being financially wealthy.   In our Club, we teach to promote the art form and provide the best instruction possible to all students so that students can reach their full potential.  In reaching their full potential and learning all there is that martial arts can teach a student, students can become focused, confident, physically, emotionally and mentally strong. These characteristics will help student’s succeed and thrive in whatever tasks they take on. 

Regards,

Kelly

“To all those whose progress remains hampered by ego-related distractions, let humility – the spiritual cornerstone upon which Karate rests – serve to remind one to place virtue before vice, values before vanity and principles before personalities.” ~ Sokon ‘Bushi’ Matsumura, (~1797-~1890), one of the original karate masters of Okinawa