Tension-Release

Another enjoyable and fruitful Systema practice this evening. Only one student came out, which was okay. I am happy to work in-depth with one person. There is a dynamic and energy that can only come with a larger group, though. It was cool, and it is going to get colder. This will be my first winter in Ottawa, and I’ve been assured by my more seasoned friends that “It’s only minus forty for a few weeks each winter, and they usually don’t all run together”. We are planning to train outside twice a week throughout.

By the end of the practice it became apparent that the predominant theme had been the build-up and release of tension.

Throughout practice, much attention and time is devoted to managing and mitigating the build-up of tension; and at the same time, tension is still going to build up after say, being punched in the bottom ribs a dozen times. It is possible to stay witness to it to a certain degree, and at the same time the pain will begin to distract your awareness, breathing becomes less relaxed, body position starts to suffer, movement is less spontaneous and free, and as tension builds obviously you are less relaxed.

As the gross body starts to hold tension, emotions start to be felt. Often anger at the beginning, which becomes fear and perhaps despair if the practice is carried on for too long, or inappropriately.  As the tension starts to accumulate, bruising will happen.

 Bruising from strikes becomes more severe with the more tension you hold.. I have been told over my years of training that if you are completely relaxed, you will not bruise the next day. I believe the people who told me that, and all I can say for myself is I notice that I bruise less than I did four years ago.

A relationship forms between the striker and the target, especially if any single strike or combination of strikes creates a particularly acute pain sensation. If the tension is held, resentment can build, as well as a story of victimization and being hard done by. The most important factor necessary for a beneficial Systema practice is the held intention of everyone to help their training partners and to seek and offer feedback about their bodily sensations, emotions and state of mind. We are building the we-space as we go along, and it is important for everyone to understand how they are contributing and affecting others. Unlike other martial arts, there are no set forms or techniques that you have to learn. You simply need to pay attention to your own body and mind, whether you are being punched, kicked, choked, drowned, knifed, etc.

You also need to be aware of and respectful of others. Narcisism is not possible when there is physical contact and struggle involved. When I’m underneath a guy who outweighs me by fifty pounds and is trying to break my shoulder, or make me submit, if I keep pretending this is all about me, I am simply going to get a broken shoulder….

One of the main purposes of Systema training is to develop the witness state and allow what is happening to happen while experiencing fear, anxiety, and pain. Throughout the practice a continuum is developed, going from a calm, but probably somewhat tense state, to breath and movement work that helps to relax the body and mind. Then stressors that cause tension are introduced. Maybe something as simple as lying down and holding your breath until you can no longer, then using a specific breathing technique to restore your physical, emotional and mental calm as much as possible before the next exercise. As training progresses things become more demanding. Being followed around, punched and kicked by a small group of training partners is a common one. All of these exercises are actually remarkably safe. The injury rate in Systema is far lower than Brazilian ju jitsu because in Systema no one is trying to win, and Systema is at the core a healing practice, not a combat discipline. It is based on breath and love and humility. It just happens to be a martial art.

As the practice intensity peaks, participants feel the tension levels in themselves begin to rise. It is necessary for students and teachers alike to push the edges of their comfort. By the end of the practice it is necessary to bring everyone to a calm, relaxed state through massage, breathing, and discussion, so that everyone may release their accumulated tension as much as possible, making sure the nervous system is not in a state of overload for too long, the emotions do not become negative, and everyone can continue about their lives and enter into the next practice feeling calm and relaxed, even if there are a few bruises.