Low abdominal breathing. Here, diaphragm is pushing the abdominal area, the stomach, down. So the stomach, the muscles, goes out.
P5 Training Program
Low abdominal breathing. Here, diaphragm is pushing the abdominal area, the stomach, down. So the stomach, the muscles, goes out.
Video transcript
Low abdominal breathing. Here, diaphragm is pushing the abdominal area, the stomach, down. So the stomach, the muscles, goes out. Here you can see the stomach area becomes bigger. Central breathing, ribs breathing. Here, the volume of the lungs is being enlarged by the ribs coming up and out. High breathing or chest breathing, clavicle breathing. Here, the chest is coming up, enlarging the volume of the lungs by lifting the chest. Full breath or full breathing, start with abdominal breathing, go to the middle breathing with the rib cage, and then go to the breathing through the chest. Sort of a wave action, stop your breathing for a few seconds, and then start exhaling. You can start exhaling from the abdominal area, then the ribs go down. Then the chest goes down. Exhale most of the air in the lungs. Do this continuously for a few minutes. This way of breathing is very relaxing, calming the mind. This way of breathing is good in reducing stress.
Standing concentration drill. Here the aim is stand focused and do not move. Stand straight, relax your body, straighten the spine, lengthen the spine, breath in a relaxed manner. Distance your arms a bit away from your body. Look forward at one point, concentrate there. Try to avoid any motions. Eliminate any movement. Relax the facial muscles. Focus on the point you’re looking at, pay attention to your breathing. Try to minimize talking to yourself, this internal gossip. This is a simple control technique, controlling yourself so eventually you’ll be able to control the fight and the confrontation. When your mind and emotions, specially destructive emotions, are controlled, you are able to function much much better during a confrontation as you can sense the intentions and the actions of the opponent and opponents. As a beginner, you can start with five minutes. As you advance, you can spend more time in this sort of standing mind control, up to 20 minutes, it is reasonable.
Concentration drill, performing a simple krav maga technique. The moving of the body, the moving of the arm, sending the forearm and the elbow towards defense, sending the shoulder towards defense. Sending the chest forward, the counter-attack forward towards the imaginary opponent. A simple drill like this, from start to finish, can take at the beginning level, around five minutes. During the time of the drill, one should concentrate, focus on the action, focus on your body, then shift the focus to an outside target, and then focus on nothing in particular.
In the higher level, one can spend about 20 minutes in one drill like this. The example here is an outside defense with a simultaneous counter-attack. One can use other very simple drills such as inside defense and simultaneous counter-attack against a straight punch, a defense against a straight knife attack, a defense against a kick, et cetera. As you do the technique, focus on the components of the technique. Understand the motions, understand the body shifting, the weight moving. Doing so, try to minimize the internal dialogue, try to relax your mind, try to internalize all the senses.
Notes: For adults, this subject may be considered to be tested in full at higher level (G1).
B. Defenses Against Regular (Front) Kicks
C. Defenses Against a High Roundhouse Kick
Notes: Techniques to be taught from a general ready (outlet) stance. Later practice from any passive or ready stances; attacker can kick with either leg- Variations on the above
E. Releases from Hair Grabs or Pulls
F. Escaping Chokes on the Ground
Notes: Practice various and multiple counterattacks; end the scenario in a standing position.
G. Ground - Opponent Standing or Sitting on Top and Punching
H. Defending Against Impending Knife Threat
I. Defending Against Unexpected/Unfamiliar Attacks
L. Fighting Games, 4 Against 1
N. Simulation and Tactics – P5 - Two Attackers Against an Accompanied Defender
2. Escaping Two-Person Wrist Grabs