Here’s how it works with cars: the engine generates power, which travels along the transmission—a rigid, tubular propeller shaft—to the wheels. Now imagine the transmission is made of spaghetti... A mess, right? Power from the engine wouldn’t properly reach the wheels, if at all.
The point? Your transmission needs rigidity to work effectively. When it comes to generating power in Brazilian Jiu Jitsu (BJJ), your body is no different. Your hips are the engine, your torso is the transmission, and your arms, legs, and head are the wheels. If there’s slack in your torso, the power from your hips can’t reach the extremities. This becomes critical during functional movement—whether you're on the mat in Jiu Jitsu or doing something as simple as lifting the shopping into the car.
You could have arms the size of Texas, but if you don’t know how to transmit power effectively by bracing your torso with proper breathing techniques, you’re going to lose that power, resulting in poor performance and decreased endurance.
The Impact of Poor Transmission on Endurance
Incorrect transmission will also tank your endurance. A big part of muscular endurance comes down to effective movement patterns. That’s why newbies in BJJ gas out quickly—even if they’re a triathlete with lungs of steel. Their movement patterns on the mat are all wrong, meaning they’re using way more energy to execute sweeps or escape attempts than a seasoned practitioner. They’re leaking power everywhere.
So, the big question: how do we mitigate this loss of power? In fact, how can we not only mitigate it, but actually increase our performance?
Enter: Intra-Abdominal Pressure (IAP)
The secret to transmitting power is Intra-Abdominal Pressure (IAP). IAP is pressure generated within your core to stabilise the spine and trunk during movement, whether you’re deadlifting 500lbs or hitting a perfect mount escape in BJJ like you’re Harry Houdini.
Generating IAP comes down to how you breathe. Whether you’re breathing in, out, or holding your breath isn’t as important as maintaining that internal pressure. Familiar with the “hiss, hiss, hiss” sounds made by old-school BJJ players? Or the sharp “kiya” of karate fighters? That’s them maintaining IAP using shallow breathing and compressed exhales, like air escaping from a flat tyre. That compressed exhale creates the tension necessary to maintain power, stability, and efficiency during movement.
Try It: Functional Breathing for Power
Want to feel the difference? Try this:
1. Get into a press-up position and let your midsection go completely slack.
2. Now, crank out ten press-ups with full range of motion—down and back up.
3. Rest, so you don’t pass out.
4. Get back into position, **clench your glutes and engage your pelvic floor** (as if preventing a bowel movement).
5. Inhale a shallow breath through your nose as you lower.
6. As you push up, exhale with a sharp, protracted hiss through your lips, keeping your stomach tight and flat.
Feel that difference? You’re transmitting power more efficiently to your arms now. Movements should feel much easier.
Applying IAP in BJJ and Beyond
Once you’ve got the hang of it, start applying this to your BJJ sparring. While clenching your pelvic floor during a five-minute roll might not be practical (or desirable), you can definitely use **shallow breathing** and **hissing exhales**. Breathe shallowly through your nose, and hiss through pursed lips. Focus on creating a slight compression through your torso as you move.
Sure, you might feel self-conscious breathing like a Choo-Choo Train while rolling. Your partners might give you strange looks, but hey, you’re already rolling around on the floor with sweaty humans. Embrace the absurdity! Mastering this technique takes practice—just like perfecting the rear naked choke or the armbar.
A Few Caveats
If you have any underlying health conditions (especially high blood pressure), **pressure breathing** shouldn’t be attempted until you’ve cleared it with your doctor. And if you’re new to this, start small. Don’t try it for a full round right away. Use it during short bursts, like when you’re in a tight spot or need a power boost. And never hold your breath for more than a few seconds. No one wants to clean up after your exploded head.
As Andrew Huberman says, your safe practice is your responsibility.
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