I’ve Tried These Breathing Exercises for Jiu-Jitsu — Here’s What Happened!

You know breathing isn’t just about getting oxygen — it’s more than just that. Breathing is about managing your energy, staying calm under pressure, and maximizing endurance.

I used to think breathing was just… well, breathing. You inhale, you exhale, and that’s it, right?

Wrong!

I had no idea how much I was sabotaging myself on the mats until I actually started practicing breathwork. And let me tell you — learning to breathe properly changed my game.

The First Time I Took Breathwork Seriously!

It all started after yet another roll where I gassed out way too soon. I had been training hard, sharpening my technique, and drilling nonstop — but when it came time to roll, I was burning out.

Fast.

I’d be holding my breath in bad positions. Breathing too shallow. Gulping air when I should’ve been calm. Meanwhile, the higher belts? They barely looked tired.

So, I started paying attention. I tried a few simple breathing drills. And that’s when I realized — just like drilling armbars or escapes, breath control is a skill.

The Breathing Exercises That Changed Everything

I dove into a few different routines, but these breathing exercises for jiu-jitsu by JiuJitsu FLO are game changers.

1. Slow Breathing

At first, this one felt easy. Just slow, steady breaths in and out. But the key here? Breathing with the diaphragm, not the chest.

Instead of my chest rising and falling, I focused on expanding my belly like a balloon on the inhale, then drawing my belly button in on the exhale.

This helped me stay calm under pressure, whether I was stuck in bottom side control or fighting to escape a choke.

2. Exhale Focused Breathing

This one was weird at first. I wasn’t even thinking about the inhale — just exhaling hard and letting my body naturally take in air.

At first, I felt out of sync. But after a few rounds, I noticed something crazy: I felt way more in control of my breathing.

On the mats, this meant I wasn’t gasping for air anymore. Even during intense scrambles, I stayed composed.

3. Speed Breathing.

Now this was a challenge. Fast exhales while keeping everything controlled. My stomach muscles felt sore afterward, like I had just done an ab workout.

But here’s the thing — this exercise built up my endurance. After doing it for a few days, my heart rate wasn’t skyrocketing during rolls anymore.

4. Deep Belly Breathing

This is a transformative experience. Instead of shallow chest breaths, I trained myself to breathe deep into my belly.

• Inhale: Expand the belly

• Exhale: Draw the belly button in

This simple shift helped me recover between rounds and stay loose during long training sessions.

What I Learned (So You Don’t Make the Same Mistake)

1. Your breath controls your endurance. You can engage in the most exceptional cardiovascular exercise in the world, but if your breathing is inadequate, you will rapidly experience fatigue.

2. Exhaling is just as important as inhaling. Most people focus on taking in air, but if you don’t control the exhale, your breathing stays shallow.

3. Breathing is a skill. Just like drilling techniques, you have to train your breath if you want to improve.

Try This Before Your Next Roll…. Spend two minutes doing slow, controlled breathing. Inhale for five seconds, exhale for five seconds. Focus on your belly, not your chest. Then, when you’re rolling, check in with yourself: Are you breathing or just surviving?

Ever tried breathwork for BJJ? Drop a comment — I’d love to hear your experience!

🔥 Customize Your RashGuard & Stand Out on the Mats! 👉 https://bit.ly/3iTmFAy Use code “jiujitsunews” for an extra 15% OFF!