By Aikido Shudokan International

Originally posted on the Aikido Shudokan International website: https://www.aikidoshudokaninternational.com/the-transformative-power-of-aikido-for-women/

In the Heidelberg suburb of bustling Melbourne, amidst the chaos of daily life tucked away on a tree-lined street, stands a quaint traditional dojo known to many as Aikido Shudokan. Here, women of all ages and backgrounds gather to practice Aikido, a martial art renowned for its focus on harmony, fluidity, and self-defence. Among them was Mia, a young woman in her thirties, searching for a way to reclaim her sense of strength and confidence.

Mia had always been petite and soft-spoken, often feeling overlooked in a world dominated by louder voices and larger frames. One day, feeling a surge of determination, she stepped into Aikido Shudokan, her heart pounding with a mixture of excitement and apprehension.

Mia was greeted warmly by one of the 4 highly trained experienced Female Aikido Instructors at the Aikido Shudokan, her eyes twinkling with encouragement. All of the Female instructors at Aikido Shudokan are masterful Aikido practitioners, a testament to their power and grace that women could embody through this ancient traditional art.

As Mia attended her first class, she was captivated by the flowing movements and precise techniques demonstrated by her female instructors and fellow students. She marvelled at how effortlessly they redirected attacks and maintained their balance, relying not on brute strength but on skilful execution.

Weeks turned into months, months into years, and Mia diligently trained, soaking in the wisdom of Aikido. She learned about the importance of blending with an opponent’s energy, using circular motions to neutralize aggression, and maintaining a calm centre even in the face of adversity.

One evening, on her way home from the dojo, Mia encountered a troubling situation, a group of rowdy individuals harassing a fellow commuter. Normally, Mia would have hurried past, feeling powerless to intervene. But this time was different. Drawing on her Aikido training, she stepped forward with quiet confidence.

“Hey, leave her alone,” Mia said firmly, her voice surprisingly steady.

The group turned to face her; their expressions incredulous. One of them stepped forward, sizing her up with a smirk. “And who do you think you are?”

In that moment, Mia took a deep breath, channelling the spirit of Aikido. As the person lunged towards her, she gracefully sidestepped, using their own momentum to guide them past her. With a swift motion, she redirected their force, leading them to stumble and fall.

The sudden turn of events left the group bewildered, and they quickly dispersed, muttering curses under their breath. Mia stood there, her heart racing, realizing the profound impact that Aikido had on her sense of empowerment.

Back at Aikido Shudokan, Mia shared her experience with her Aikido Shudokan instructors and her fellow students. They nodded knowingly, understanding the transformative power of Aikido in women’s lives. Through Aikido, Mia had discovered not only self-defence skills but also a newfound inner strength, a strength that came from embracing her unique abilities and learning to navigate the world with grace and resilience.

In the gentle embrace of Aikido, Mia found a community where women uplifted and supported each other, a sanctuary where size and strength were secondary to wisdom and technique. With each practice, each encounter, Mia grew more confident, embodying the principles of harmony and empowerment that defined Aikido.

And so, in the heart of suburbia in bustling Melbourne, Mia stood tall, a testament to the transformative power of Aikido for women, a journey of self-discovery, empowerment, and the unwavering pursuit of harmony in a world yearning for balance.

Here are some underlying principles of Aikido and reasons why women have advantages in practicing it:

1. Non-aggression: Aikido emphasises non-aggression and the avoidance of conflict whenever possible. This philosophy is beneficial for both men and women, but women may find it especially more valuable in de-escalating potentially dangerous situations.

2. Blending and redirection: Aikido techniques involve blending with an opponent’s energy and redirecting it, rather than opposing it directly. This approach can be advantageous for women who may face physically stronger opponents, as it relies on leverage and timing rather than brute strength.

3. Minimal physical contact: Aikido techniques often require minimal physical contact with an opponent. This can be advantageous for women who want to defend themselves without necessarily having to engage in close physical combat.

4. Use of an opponent’s energy: Aikido practitioners learn to use an opponent’s energy and movements against them. Women can harness an assailant’s strength and aggression to neutralise threats without relying on their own physical strength.

5. Joint locks and pins: Aikido techniques include joint locks and pins that can be effective for controlling an opponent without causing lasting harm. This is particularly useful for self-defence scenarios where women may not want to inflict serious injury.

6. Empowerment and confidence: Practicing Aikido can boost self-confidence and a sense of empowerment in women. Learning effective self-defence techniques can give women the confidence to handle potentially dangerous situations.

7. Awareness and mindfulness: Aikido encourages practitioners to be mindful and aware of their surroundings. This heightened awareness can help women in recognising and avoiding potentially dangerous situations.

8. Self-defence focus: Aikido instructors often incorporate self-defence principles into their teachings, helping women learn practical techniques for real-life situations.

9. Equality and inclusivity: The underlying philosophy of Aikido promotes respect, harmony, and equality among all practitioners, regardless of gender. This inclusive and respectful environment can be beneficial for women training in martial arts.

10. Fostering Camaraderie and Support: Aikido self-defence classes often foster a sense of camaraderie and support among women. The shared experience of training together creates a supportive community where women can learn from one another, motivate each other, and develop lasting friendships. This community aspect is particularly important in empowering women, as it provides a safe space for them to express themselves freely and build strong bonds with like-minded individuals

FAQs
Q: Are Aikido self-defence classes suitable for women of all ages and fitness levels?
A: Yes, Aikido self-defence classes are designed to accommodate women of all ages and fitness levels. The techniques can be adapted to suit individual capabilities, ensuring that everyone can participate and benefit from the training.

Q: Will I need any prior martial arts experience to join Aikido self-defence classes?
A: No prior martial arts experience is necessary to join Aikido self-defence classes. The training is structured to gradually introduce beginners to the fundamental principles and techniques of Aikido, allowing them to progress at their own pace.

Q: Is Aikido suitable for women who are not physically strong?
A: Absolutely! Aikido techniques rely on using an opponent’s energy and movements against them, rather than relying on brute strength. This makes Aikido an ideal martial art for women who may not possess significant physical strength.

Q: What should I expect in an Aikido self-defence class?
A: In an Aikido self-defence class, you can expect a combination of warm-up exercises, technical instruction, partner practice, and meditation. The classes are typically conducted in a disciplined yet supportive atmosphere, with qualified instructors guiding students through the various techniques.

By Chris Johnston

Originally posted on June 8, 2021 on the Shindokan Martial Arts School website: https://shindokan.ca/?p=695

There is a photo that hangs unassumingly in the living room of one of today’s top Yoshinkan Aikido instructors. In a social media world awash with depictions of self-aggrandizement, one reason that this photo stands out is because you are not likely to find it online. It is one of my favourite martial arts photos. In fact, when I first saw it I was so captivated by it that there may have been some collusion and conspiracy involved in my acquiring a copy of it for myself and a few others. The photo was taken during the 1993 All Japan Yoshinkan Aikido Demonstration and it depicts Robert Mustard Sensei taking uke for the formidable Takeno Sensei. In it, the two figures are at quite a distance … Mustard looking as though he is just about to launch a fearsome attack and Takeno standing serenely, like a cobra waiting for the prey to enter the kill zone. What I love about the photo is the intensity, the sense of imminent potency, the full commitment and the composed self-reassurance. Of course, it was taken during a demonstration so Mustard was fully giving himself to his teacher, but I have no doubt that, were this on the street, only a complete fool would have even thought about breaching the distance that separated the two.

It is this — the distance — that I would like to explore here. Japanese martial arts refer to the distance between opponents as “ma-ai.” It is a fundamental strategic concept that in spite of, or perhaps because of, its apparent simplicity, should give us pause to look for deeper lessons. Shioda Gozo’s often-quoted phrase — Aiki Soku Seikatsu (合気即生活) or “Aikido and Life Are One” — tells us that as we look we are likely to find something to not only deepen our understanding of our own training, but to apply more broadly to our day-to-day existence.

The Physical

At its most basic level, ma-ai refers to the physical distance between two opponents: that space or interval which separates two combatants or training partners. In Japanese martial traditions, the concept is further delineated into three classifications: “tō-no-ma” (遠の間), “tsune-no-ma” (常の間), and “chika-no-ma” (近の間).

In our Yoshinkan training, tō-no-ma (far distance) is considered a distance from which neither partner is a danger to the other. The next closest ma-ai would be tsune-no-ma. This is not to say that we have little to learn from this distance, however. We can still initiate movements and postures to invite the opponent to engage with us in certain ways — or not to engage with us at all. In this way, we can be one or two steps ahead from a strategic perspective.

In our weapons training, we try to cultivate an understanding of this distance in our practice of the jo (short staff). The effective range in kumijo is similar to tō-no-ma, and by coming to a familiarity and comfort with this distance we hope to improve our ability to use it to advantage in our empty-handed Aikido training

The term “tsune-no-ma” literally means normal or ordinary distance. This is the distance prior to actual physical engagement. From tsune-no-ma, one training partner would have to step forward to be able to physically engage the other. It is a relatively safe distance from which each partner is out of harm’s way. In Yoshinkan Aikido, this is the distance at the beginning of a technique when both partners are standing in kamae. It is roughly two metres or six feet apart — the length of one tatami mat.

Tsune-no-ma is also the distance from which we face our partners at the start of kumitachi training with bokken (wooden swords). In this position, both partners are full of potential and brimming with restrained vigilance. The application to sword training gives rise to another name for this distance: “Ittou Issoku” (一刀一足), meaning literally one sword, one step. One step is all it takes for one to cut the other.

In our practice, this kamae distance — tsune-no-ma — is the distance from which the command “Sekkin!” (接近) is given. This command literally means to move closer to the point of touching. That is to say, it is a command to move from tsune-no-ma towards, but not quite into, chika-no-ma (close distance). This distance is a kind of preparatory zone in which the intensity of the technique is heightened and the immanent physicality of the technique becomes more palpable.

Once the training partners cross into chika-no-ma they are into the heat of battle. This is the distance of contact and engagement and the physical execution of techniques. It is the distance at which our training first teaches us to become aware of and sensitive to our partner’s intent. We perceive this from their movement, from their tension and from the way they resist or struggle. Chika-no-ma is also the distance at which we develop a sense of our partner’s kuzushi — the point at which they become unbalanced. This is a critical point to understand because it is the point at which they lose their own physical and psychological strength. As such, it is the point within chika-no-ma that the initiative of the engagement changes. The opponent moves from a posture of aggression to one of neutrality or, even better, one of dependence. In other words, the opponent comes to a point of relying on us to maintain any sense of stability. Without us, they would quite literally fall to the ground.

For those who train regularly with the aid of weapons, a deeper grasp of chika-no-ma is forged through the use of the tanto (short sword or knife). When both partners use the tanto, the distance of engagement is chika-no-ma. Neither one needs to step forward in order to be dangerous to the other.

In reality, ma-ai is never static — as the partners engage with each other, it changes continuously. The formalization of tō-no-ma, tsune-no-ma and chika-no-ma in our practice is merely intended to help us gain knowledge of their existence, comfort with their repercussions and skill in their manipulation. It is this insight and skill that we hope to bring to bear in our jiyu-waza or free-style training. In my opinion, skillful jiyu-waza in Yoshinkan Aikido is the ultimate display of mastery over ma-ai. It is what makes good jiyu-waza such a pleasure to watch and it is what makes bad jiyu-waza so difficult to bear.

The Psychological

Of course, the above discussion is based on a purely physical interpretation of the distance between two combatants. But there are far more interesting and perhaps insightful lessons to learn when we look at ma-ai from a psychological perspective.

To begin, let’s take tsune-no-ma as a point of reference. When we talk about this distance we say that it is typically a “safe” physical distance of two metres between two opponents. It is important to note, however, that this is merely an objective observation. It is disassociated from both of the combatants as though it were made by a distant observer watching a static situation. As such, it bears all the limitations inherent in such a disconnected view. It is neither part of the story nor can it tell the whole story.

What really matters in this story are the participants and their own subjectively perceived states. While they may look safe from the outside, one participant may know that he is in trouble and the other may be fully aware that she has the advantage. One’s physical command of the situation may be overpowering and the other may “feel” as though they could easily be struck down from this distance. One may “think” that the other’s prowess and superior training might allow them to cover the distance far faster. One’s mental and spiritual presence in the moment may be overwhelming and the other may “sense” their inferiority. All this is to say that the distance — ma-ai — between two opponents is more than simply a physical measurement. It is actually a complex and dynamic subjective construct that results from the perception of the combatants in time and place. It is more truthfully a psychologically perceived state.

As such, if one partner can lead the other to believe something, they can actually manipulate the ma-ai without changing the physical nature of it. In other words, what ma-ai is for one, it may not be for the other. This idea is summarized in a famous quote from Sun Tzu in The Art of War:

“All warfare is based on deception. Hence, when we are able to attack, we must seem unable; when using our forces, we must appear inactive; when we are near, we must make the enemy believe we are far away; when far away, we must make him believe we are near.”

Sun tzu

The importance of this psychological aspect of an encounter cannot be overstated. Skilled students of the martial arts all appreciate and employ this knowledge to their advantage. In fact, if you have trained for any length of time you have likely been witness to the psychological manipulation of ma-ai in action. You may have seen a  senior practitioner “make” a less experienced person move in a certain direction or in a certain way with very little apparent physical effort. You may also have witnessed a case where one of the combatants is seemingly under such pressure that they are unable to move at all — a metaphorical sitting duck.

One of the things that makes this such a high-level skill is the variability of the individual subjectivity that influences this psychological state. Simply put, what does “far” mean? What does “close” mean? For one person these ideas mean one thing and produce certain internal states and reactions. For another person, they can mean something altogether different. This is further compounded by the inclusion of the endless variations produced by the changing nature of place as well as time. While the actual coming together of two individuals can produce different perceptions and reactions depending on the place of their encounter, the dimension of time can further impact and complicate this variety. This is to say that when the same individuals come together at different times, their perceptions of distance, and their reactions to it, are also different. Since the “myself” of last night is not the “myself” of this morning, the interactions between myself and others will also differ from one timescape to the next.

The top teachers who have achieved this level of understanding have a habit of leaving the rest of us confounded time and time again. Their demonstrations serve to guide us towards understanding that successfully judging these psychological variations in your opponent can lead to advantage in the encounter. They also serve to show us that only a lifetime of training can lead to the full mastery of these subtleties of ma-ai.

The Day-To-Day

In the martial arts, ideas such as those discussed above are important because every martial art integrates either an actual or an implied combative encounter. This is true, even in Aikido. While some may argue that the participants in Aikido are not actually trying to defeat each other, in the Yoshinkan one person is certainly trying to execute a technique in such a way that it would be effective against the other. As students learn and develop their insight and their ability to manipulate the physical and psychological aspects of ma-ai, they become far more effective at achieving this goal, even as they come to rely far less on the purely physical aspects of the art.

It is my own firm belief, however, that in our training we must maintain the additional goal of applying these martial concepts beyond the dojo. In this way, we better ourselves as individuals and positively impact others in the world around us. Ma-ai is a classic example of a martial insight that can easily and very successfully be applied to our daily lives since, in truth, every human interaction involves the concepts of ma-ai on some level. Whether it be physical, psychological, spiritual or emotional, all human interactions are impacted in some way by the distance between oneself and others. Our ability to realize this and to skillfully apply our understanding throughout our interactions will define each of our relationships with other people. Some people do their utmost to maintain tsune-no-ma, a safe distance which preserves the dignity of both partners and avoids messy emotional entanglements. Some use ma-ai to win at any cost. Still others use ma-ai it to find mutual benefits for everyone involved in the interaction. And others will see a grand big picture — a long game — allowing others in the interaction to gain in the face of what might presently seem like their own detriment.

Whether ma-ai is skillfully applied through psychological pressure to “close the distance” and create action or even fear in someone else, or through spiritual welcoming to draw the other person in, its use can be a powerful interpersonal tool. As martial artists, we should be aware of its fluidity, its timeliness and its potential impact. We should use it to be sensitive to the needs of others — the sensitivity we first encountered as beginners within chika-no-ma.

We should also use our understanding of ma-ai to be more self-reflective. We should be aware of the influence of ma-ai upon ourselves as we interact with the world and others within it. If we can be sensitive to ma-ai, perceive it and be open to its influence, our understanding may help us to control our own reactions to situations as they develop and impact us.

This brings to mind another famous quote. Epictetus, a Greek-born slave during the Roman Empire who lived between 50-135 AD and who deeply influenced the Stoics, stated:

“It is not what happens to you, but how you react to it that matters. When something happens, the only thing in your power is your attitude towards it; you can either accept it or resent it.”

Epictetus

It seems to me that this was the insight that was captured and is now ever so casually on display in the photograph I wrote about earlier in this piece. In every sense, Takeno Sensei is showing his full mastery of ma-ai. With Mustard Sensei about to launch a fearsome attack, Takeno Sensei is calm, coiled and unperturbed. He is taunting Mustard, inviting him in — you can almost hear him thinking: “Irasshai!” The end result was inevitable.

Practice well!

OSU!

Chris Johnston

Chief Instructor, Shindokan Dojo
Aikido Yoshinkai Canada

Lots of families would like to find a martial Arts club for their children, many adults are also looking at martial arts training for physical, mental and spiritual health reasons, and of course for self-defense.

Martial arts training can be a fantastic way to get fit and stay fit, gain self-defense skills, and build self-esteem, self-confidence, humility, compassion and be a great way to release some energy, make new friends and much much more.

How do you know which martial art dojo is a good dojo? How do you know if the martial art is going to be good for you or a family member? How can you tell if the instructors are good at their martial art?

Some of these questions are hard to answer for the uninitiated. This article will attempt to give you insights into the world of martial arts training, martial art dojos and the business side of martial arts that you should be aware of.

KNOWING what you want:

• Traditional or sport / competition. Most traditional martial arts are not “sports” and do not involve competition. Japanese Martial arts come from the Samurai. Each feudal lord had a group of Samurai, a class you were born into, these individuals would start their training, at a very young age, they had to master many martial skills, sword, jo, archery, staff, horsemanship and open hand techniques, to name just a few. Back in this time the martial arts were entirely focused on the martial side, Samurai were taught how to kill and survive in a battle. As time passed and the feudal era ended, the samurai, as a lords personal army were no longer needed. Some samurai started to teach their techniques to the general population. The need to focus on killing was gone, the martial (killing) focus changed to self defense and to personal improvement. This is were the “DO” comes in, DO means way or path. Karatedo, kendo, judo aikido are all paths (DO) to self-defense and personal improvement.
• Some Martial arts or styles have moved from traditional training into sport: Judo, wrestling boxing, Mau Thai, kick boxing, sport jujitsu, karate are some examples of this. This is not necessarily a bad thing, some people really like the competitive aspect, some like to say that this is the only way to “pressure test” our skills.  Most traditional martial arts instructor would argue with the concept that the only way to know if your good is to pressure test in a fight or in the ring. The other draw back to the conversion of arts to sport is that all of them loose parts of the whole. There are rules and regulations weight categories, age categories, boundaries, referees etc..in all competitions. Dojo that have converted to sports may not teach everything, if a certain move, attack, defense is not allowed, why spend time teaching your student how to do it.
• The bottom line is that if you or your child excels under pressure, in competition, a sport version of the martial arts might be right for you
• Traditional Martial Arts tend to stay away from competition. Students learn and improve techniques on their own or in pairs over time. Most of the pairs training is done in cooperation with another student. Both doing and receiving the techniques are practiced by both people.

What you SHOULD look for:

• Happy satisfied children and parents
• Friendly safe environment
• Background checks for all instructors / volunteers
• 1^st Aid training for all instructors / volunteers
• Being able to watch as many classes as you like.
• Being invited to try a few classes for free (at least 1 or 2)
• Being able to meet and speak to the head Instructor / senior instructors.
• Head or senior instructors are teaching your child.
• Chief instructors and other senior instructors have decades of experience (not years)

What you should be AWARE of:

• Dojo fees, of course there will be a monthly tuition fee, and perhaps an initiation and insurance fees, they should be reasonable given the dojo location number of available classes etc. Many Martial Arts instructors love their art, but not chasing people for monthly dues, they may have automatic payments Credit card or debit) this is normal and a modern way of doing business. Make sure you can cancel your payments at any time without repercussions.
• How many tests will you or your child do to achieve a black belt, there should be no more than 20 tests (MAX) Most dojo break down the curriculum into smaller chunks for children and youth. It easier to learn this way and children see progress happening.
• Testing fees should be minimal, starting at $10 or $20 for the 1^st few tests and increasing from there. As you approach black belt testing fees will go up but not beyond $200.00. Black Belt test will be more than this.
• “lifetime membership” it usually a lot of money, (5 or 6 years’ worth of monthly dues) and you won’t get a refund if you quit. Be very weary of this.
• Shodan means 1^st degree black belt, this is not your goal! “SHO” means beginning or start, Shodan is the beginning of your learning, all the stuff before was the basics! Your teachers should know this.
• The dojo should be associated with some provincial, state, national or international federation / organization that certifies the Dan ranks and Instructors. Ask what organization the dojo belongs to and google it!
• No one’s “hands” are registered as lethal weapons in Canada.
• Master and Grandmaster are not traditional titles used in Japanese Martial Arts
• It takes (or should take) more thana decade to reach 3^rd, 4^th or 5^th Dan (perhaps 15 to 20 years) higher ranks will take even longer (5^th Dan, 6^th, Dan, 7^th Dan 30 plus years) Check to see the rank of the instructors and how long they have been training.
• 10^th Dan is the highest rank, and is reserved for those who are recognized as the head of their martial art – worldwide. There are 1 or 2 recognized heads of martial arts outside of Japan. If someone claims to be a 10^th Dan be extremely cautious, any claim of a rank higher than this…. run away.

Signs of a McDojo

A McDojo, is a term that has in part been borrowed from McDonalds. This is because many McDojo’s will be part of a franchise system. Charismatic students are brought through levels quickly, and a Dojo is prepared for them, all the systems (payments advertising etc) are centralized. The product is not great, it may seem convenient and cheap, but you may not like how you feel after a meal or training there. This is NOT the type of martial art dojo you want to be associated with in any way.

If you see any of the following, turn around and leave, walk or run out the door!!

• You can not watch or see videos of any of the classes.
• You are not allowed to try a few classes.
• You visit the dojo when classes are not scheduled, you can’t talk to the school’s students.
• You are told that the techniques are so deadly that only registered students can see them or be taught.
• If there is any mention of specialized training for individuals who show exceptional promise. The special classes are part of the regular schedule, but it costs extra.
• Lots of badges
• Teenagers or young 20 something year old teaching most of the classes or appear as the head instructor.
• Many tests and stipes and awards (all with a cost)
• If your payments are made to specific martial art funding companies be careful. Some of these companies might just be processing payments, that’s ok. But others assist the dojo with extremely aggressive marketing campaigns, and the contract you sign will lock you in. You will have difficulties if you try to stop payment, you will not be speaking to your instructors but to the billing companies’ collections department.
• If the dojo guarantees you or your child will be tested every 2 or 3 months, it is a bad sign.
• If you ask how long it will take to achieve a black belt, and you are given a specific time line i.e 2 years or 3 years, run away! You might as well just buy a black belt from your local martial arts store it will be worth the same, (nothing) but will be cheaper for you ($20.00 instead of thousands.)
• If the dojo is pushing you to sign up right away or after watching or trying one class, this is a warning sign. No matter what they say or how you feel; go home and think about it. The “special deal” they are offering “today only”, will be available later.

Most importantly, take your time, do some research. The best martial art for you or your child is the one you really love doing! If you love the art, and the sensei, students, parents and atmosphere of the dojo, you will want to go and train regularly, and make it part of your life. This is when you will receive ALL the benefits of training in a martial art.

AND NOW FOR SOMETHING COMPLETELY DIFFERENT…

MARTIAL ARTS ARE GOOD FOR YOUR MENTAL HEALTH AND WELLBEING (WE KNEW IT ALL ALONG!!)

The global pandemic has had a negative impact on everyone’s mental health and wellbeing, now there is empirical research to prove that training in Martial Arts helps us in many, many ways. People are getting vaccinated, lockdowns will end, let get back to better than normal. You can try a few classes of the Martial Art that is for EVERYONE for free and watch as many classes as you like. Improving your mental health wellbeing, are only two of the many benefits of training at Sendokan Martial Arts!

In the March edition of “Teacher” published by the Australian Council for Educational Research, an article written by Rebecca Vukovic, reviews research and speaks with a researcher about the mental health and well being benefits of training in a Martial Art.

We may be biased, but since some of the core principles of Aikido is internal and mental calmness and being centered physically mentally and spiritually, we can confidently say that Yoshinkan Aikido is effective and good for your mental health.

_________________

Q&A: Martial arts to improve wellbeing

Originally published on TeacherMagazine.com. Written by Rebecca Vukovic, Deputy Editor of Teacher

The ancient practices of martial arts can help to boost brain function and concentration, research shows.

Martial arts are high-energy activities that can improve cardiovascular fitness, strength, speed and flexibility. But, can martial arts also improve cognitive function and mental health at the same time? In today’s Q&A, we speak to Dr Paloma Mari-Beffa, a Senior Lecturer in Psychology at Bangor University in the UK about her research into the way martial arts make us more alert and vigilant, boost our concentration and improve wellbeing.

Could you give me a brief overview of your professional background and also explain why martial arts are an area of interest to you?

I am a Senior Lecturer in Psychology at Bangor University in the UK and my research has focused since 2000 on Executive Functions and Cognitive Control. In the beginning, my research was more theoretically driven; but gradually I became more and more interested in everyday applications of these theories.

In a completely unrelated way, I started practicing karate with my son about 10 years ago. I felt impressed with how much emphasis they put on self-control and concentration. They claimed repeatedly that martial arts make you more focused, boosting self-control, self-esteem and making you more resilient. Being a psychologist, and working on cognitive control I couldn’t help but think: yes, it feels that way, but how do you know?

I tried to find articles from scientific research that proved that point, but found that most of the evidence was taken from children. I found virtually nothing from healthy adults. However, I experienced the improvement myself. Not knowing whether this was just placebo, wishful thinking or a true effect, I starting running tests on experienced martial artists with my PhD student, Dr Ashleigh Johnstone. I was lucky to get funding from the Economic and Social Research Council and that’s how everything started.

Before we launch into questions about the impact of martial arts on our health, I’d first like to hear about how you define the term ‘martial arts’. What does it encompass?

Yes, that is a very good point. In our research we have not been able to analyse different styles in detail, but only in an exploratory way. We never had enough participants from a single style to really draw strong conclusions. Within our samples we included people who had at least two years of experience (having trained last less than two years ago) in a martial arts style that included combat.

Although we tested a few tai chi participants, we removed them later after verifying that they never participated in practice combat. We also tested some MMA (Mixed Martial Arts) and kickboxing, which are less disciplined styles with a more Western approach. The results that we obtained were presented globally, for all styles, and also broken down for each discipline. However, I would not pay much attention to any potential difference until a full research study is done per style. In general, they all seem to show a similar pattern though.

What impact do martial arts have on our mental health and overall mood?

In adults, the most important impact is on wellbeing. Research is almost unanimous about that. It does boost self-confidence and makes you feel part of a ‘family’ (the dojo), providing valuable social support. There is a strong sense of wellbeing right after each session, with a clear before and after. We found increase in EEG (electroencephalogram) alpha waves after a karate session corresponding to a more relaxed and contented mental state, but also a decrease in gamma waves that had been linked to worries and rumination.

I’d like to hear more about your study that looked at whether training in martial arts is associated with improvements in cognitive function in adults. Could you tell me a bit about this study and share some of the results?

The greatest cognitive improvement that we found was on endogenous alertness and vigilance towards particular task goals. This is what people normally understand as concentration. We found that when people did not know when a particular target was going to appear, martial artists we incredibly good a reacting to it compared to control groups. In the control group there was a general decline in vigilance with age, but this was not the case in martial artists, who even showed improvements with age due to increased practice.

When the target appeared in a predictable way and you don’t need to concentrate as much, there were no differences at all between the two groups. Being able to react appropriately to targets in unpredictable circumstances requires you to hold concentration for the duration of the test. This was something that martial artists clearly do better. More importantly, they got better with the years of experience they had in martial arts. So this is not a pre-existing characteristic of those who choose to do the sport. It is something that they develop through practice.

We found the same pattern when asked to perform different tasks in quick succession. Martial artists were better at holding task rules for longer, supporting the improvement in alert and vigilance towards task goals (concentration). These results are indeed very important because these are processes well understood in the brain. We can use this knowledge to understand how martial arts change your brain at a more neural level.

In what ways does it help us to manage stress and cope in difficult situations?

The increase in wellbeing and reduction in ruminations is something that fits well with the boost in concentration. It is something that you can also find with meditation or mindfulness. If you try not to think of anything, this is impossible, your mind cannot stop and is always filled with something. This is due to the activity in the brain of what we call the Default Mode Network (DMN), or the network that activates your thoughts by default.

When you concentrate on doing something, the DMN gets suppressed to allow the brain to activate more task-related information. When you are stressed, the DMN goes into overdrive and it becomes very difficult to suppress. We find it difficult to concentrate when we are stressed because emotions make our minds run wild. Boosting concentration facilitates this suppression, and makes you more relaxed. It helps you de-clutter your mind from intrusive thoughts.

Can martial arts be practiced by people of any age?

The benefits of martial arts are widely know in children, with the peak of benefits observed from seven- to 12-years-old. But it has been successfully practiced from a wide range of ages, from four years old to 99. Indeed, you can find an abundance of excellent artists in the 60-80 age range. However, different styles vary in how much strain they can put on joints or on the heart, so people should exercise common sense and maybe consult a doctor or physiotherapist in the case of any pre-existing health conditions.

Do you have any other advice for anyone considering taking up martial arts?

I would say and number of things. Don’t think too much about it and turn up. Turning up is the first level of training. Almost instantly you will feel better and before you realise you will be hooked. Adherence to martial arts is far easier and better than for many other sports, and you may succeed here even if you tried other sports before and failed to keep them up.

Choose a dojo that requires a long-term plan and try to avoid those that offer pay-per-lesson plans. They may feel less risky to start with, but they have far greater chance of not keeping you engaged. Also, the rest of the students will also be on long-term plans, so you will build friendships and relationships.

Finally, choose a dojo that has a good number of black belts as students. This means that they are good at keeping you engaged and supported. The family dojo is one of the greatest benefits of joining martial arts.

References

Johnstone, A., & Marí-Beffa, P. (2018). The effects of martial arts training on attentional networks in typical adults. Frontiers in psychology, 9, 80.