Exercises to Improve Breathing for Jiu-Jitsu

Exercises to Improve Breathing for Jiu-Jitsu

Photo by Daria Kochetkova Photography. IG: Tebezvonu.

If you have ever rolled with a BJJ master or advanced practitioner, what is something that distinguishes them from beginners in BJJ? It’s not just superior technique. It’s the way they breath.

Very often you will notice that they are breathing in a controlled and calm manner, with regular intervals. Some of them even have patterns for example: a deep inhalation through the nose followed by a few strong exhalations through the nose. Your opponent huffing and puffing is also a sign that he’s gassing and that it would be the right time for you to take advantage of the situation.

Many of us of breath in the wrong way in our everyday lives by only using our lungs. While there isn’t one correct way to breathe during a Jiu-Jitsu roll, the breath should come from the diaphragm (the most efficient breathing muscle). Breathing that way is done by contracting the diaphragm, a muscle located horizontally between the chest cavity and stomach cavity. Air enters the lungs and the belly expands during this type of breathing.

This deep breathing is marked by expansion of the abdomen rather than the chest when breathing. It is considered by some to be a healthier and fuller way to ingest oxygen, and is sometimes used as a therapy for hyperventilation, anxiety disorders and stuttering.


Why breath this way: Diaphragmatic breathing actually fills up the majority of the lungs with oxygen – up to 50% more than chest-breathing or shallow breathing.

How the Gracies breath when doing Jiu-Jitsu:





How to do Percussive breathing:



So as a summary, next time you roll, try to control your breathing. Try as much as possible to use your diaphragm and remember that when you start feeling like you are gassing, take 2 or 3 deep breaths and continue fighting!

Liam Resnekov shows some drills to help with your breathing in BJJ.


Learn how to utilize your time off the mat to recover and regenerate with Peter’s unique exercises for health like his feather breathing method.

  • Peter takes complex scientifically proven methods, and breaks them down into simple, easy to follow routines that will give you mastery over your cardio!
