Spread yourself in your breath

Moments of crisis are easy to handle when you view them from afar. Spreading yourself in your breathing lets you see and handle yourself from a more composed point of view and become less swayed by the storm around you. Be inside your breath, all throughout yourself. Let the storm pass and all that shall remain will be you.

  1. Lay down to a comfortable position and shake your body with your breath as a tempo until you find a resting position.
  2. Listen to your pulse in your neck and let that awareness spread on the surface of your body. Feel the wave of pulse on the surface of your entire body.
  3. Feel the pulse through your wrists. Feel the blood moving through them and slowly tilt your forearms up and down to shift the major mass of blood up and down through the wrists. Extend the awareness of the pulse through the joints of the fingers and then up the body through the elbow and shoulders. Shift and tilt your body in different angles and twists to move the blood through your body and extend your awareness though all your joints including your hips, your ribs and spine.
  4. Inhale and extend the feeling to your face. Feel the pulse and temperature of your body in your face as you breathe and extend the feeling with time to your entire body. The skin breaths. The more you pay attention, the more your body and mind will work together.
  5. Lie down and breathe continuously.
    1. Place your awareness in your shoulders and breath by extending them up and pressing them down.
    2. Go down to the chest and breathe with your chest expanding and contracting.
    3. Lower yourself to the ribs and breathe through their movement.
    4. Go inside into your upper diaphragm and breathe through contracting and releasing it. Notice that here the body internal pressure does the exhale work for you.
    5. Lower yourself to the lower diaphragm (pelvic floor) and breathe through shifting the pressure on the upper diaphragm.
    6. Lift your legs up and breathe through pressing your hips to your body and releasing the pressure.
    7. Turnover on your stomach and breathe by twisting and binding your spine slowly.
    8. Lie down again and inhale by swallowing air with your mouth and throat and exhaling by relaxation.
  6. Let your breathing sync with your pulse. Inhale on one pulse and exhale on the other. Extend to a smooth inhale over two pulses and the same in exhale. Extend further to what you can stretch yourself over and listen to your body

Being there in the moment takes work and time. Go inside and you will sail your own boat.

10 ways to get yourself killed with a knife

Simple things are usually overlooked. Here are ten simple suggestion for future learning and fun if you have the right mindset or want to have one.

Keep from punctures and cuts while in contact. That is more than half of that battle.

1.       Teach only from the front – no work from the back or sideways

2.       Work only from a standing position – do not work from sitting, lying down and so on

3.       Work only one on one

4.       Work only with one knife

5.       Work only with both eyes open

6.       Work only with choreography (fixed attacks and defense)

7.       Work only with one model of knife

8.       Work only in one environment (stairs, car, street…)

9.       Work only in a calm way (yelling, cursing, throwing crap around)

10.   Work only in comfortable clothers

Special tip: Avoid movement where you focus on being graceful and disarming the person. Focus on keeping from getting puncured and cut and let the disarm come to you. A play where you focus on not getting touched by a short stick is more beneficial to your longevity than focusing on disarms. Think of doing this with more than one person and the lesson will reveal itself.

And “let off some steam Bennet” 🙂

Breathing is a bridge

Once you can feel yourself breathing, you can open your sphere to connecting to others on the basic level. This applies to bodywork, to martial art and simply being aware.


Place your open hand on your partner and feel them breathing. It is easy on the chest area and more challenging in the limbs 🙂

Move with your partners breath to release their tension or to bring them to a stuck area they pay less attention to.

Place your mass on your partner (hand, fist, foot…) and sink in with relaxation as they exhale. Move deeper and deeper to allow relaxation in the contact and understanding in yourself.

Be static (standing, sitting) a step away from your partner and listen and look for their breath.

Walk with your partner and notice their breathing constantly.

Stand a step away from your partner and aim to make contact with them in between the inhale and the exhale. Have them move while on the edges of the pendulum.

Lie on the ground and roll over each other. Aim to be over your partners body and use the breath as a wave to ride over any obstacle.

Your breath is the key. It is not the only key.

Strong hands

Here are proven methods of increasing the ability of hands and fingers. They come to make us more capable and less fragile in a world of impact and shearing.

Make yourself strong so you can do the work you want done.

  1. Hanging on rough surfaces – We all hanged on rounded bars on gym classes. Some even use gloves. Hang on tree branches and on square beams. Take it a step further and hang on different parts of the palm to learn to relax further and allow the body adept and grow stronger in all angles.
  2. Walking on your fists – Start walking on your fists on a wall. Walk sideways and up and down. Let your breath create the tempo and move from the body. Keep your wrist relaxed to move while under pressure and continue to do so on the ground. Make sure you move silently and without excess tension. Allow the fingers to move while under pressure and not fight the contact. Take it a step further and walk on the sides of the fist and on the back of the fist. Close your hand around a fragile object such as an origami bird and walk on your fists without breaking the object.
  3. Walking on your finger palms – Walk on the flats of last joint of each finger (Distals) while maintaining an arch on each finger. Maintain the least amount of tension to keep the arch and walk on the wall side to side and up and down. Mind to breathe out the excess tension instead of letting it sink in the body.
  4. Pulling rope – Tie a strong rope to a strong anchor. Sit on your behind and pull yourself up by pulling on the rope and easing yourself down under control. Stand a step away from the rope and fall forward. Grab the rope on the way down and swing with it.
  5. Hammer throw – Take a light hammer (1 kg or a bit more) throw and catch it by a predetermined part. This goes beyond throw and catch into hand eye coordination and body mind relaxation. The uneven mass creates the greater learning experience and fun here. ( do not do this on tiles….)

Death in the mirror


Humans live in families, tribes and now in societies. We evolved our neural conduct and mental awareness to adept and sync with others for survival and acceptance.

The same behavior that saves and nourishes us in peacetime can get us killed and hurt during a struggle. Pushing requires you to tense the route of support to the pressure but pushing against the knife has obvious deterrents to it unless you live in a comic book.

Here are a few examples of mirrors in struggle. Do the work and see what conclusions you reach naturally. Trust your entire system. Your mind, your feelings and your body.

  1. Take a short stick and try to touch the end of it to your partner. Move continuously and smoothly and then just stop and relax your arm to become limp. As you see your partner mirror your relaxation, move toward them and repeat until they naturally come to a new realization.
  2. Take the same stick from the previous play and start advancing on your partner but with a repeating pattern of movement or a repeating target area. As you see your partner relax into the pattern/area, release the fixation and repeat until they naturally come to a new realization.
  3. Take a longer stick (walking stick or longer) and aim to touch the flat of it to your partner as they evade. Use your gaze to suggest one target to the partner and follow through with the stick. As you see your partner trust the eye contact, release the fixation and repeat until they naturally come to a new realization.
  4. Take two short sticks and give one to your partner. Aim to touch your partner with the flat of the stick and have them use their stick to deflect yours. Move so you apply tension to the vector of approach so the contact of the partner stick halts. As you see your partner trust the contact response, release the tension and follow through with a relaxed hold. Repeat until they naturally come to a new realization.
  5. Grab a partner limb and aim to guide them to the ground and up continuously by pulling, pushing and twisting. Have them resist and as they go comfortable in the direction, reverse it and go full circle from one end to another. Repeat until they naturally come to a new realization.
  6. Walk with a partner and change your walking and posture as you walk and talk. You know what to do.


Stay within yourself so you can swim in the waves instead of being channeled.

Swim with the sharks

All the power in our bodies come out once punctured well. It is well illustrated in a crowd where we cannot pay attention to all individuals and must swim in streams of perceptions and assumptions.

We can grow as people from accepting and moving from this feeling of a small fish in the ocean. Step by step, we can open ourselves to our senses and clean our mind to work better in the great ocean of mankind.


  1. Walk in a crowd and notice anyone carrying a bag or parcel. Once you are overwhelmed with quantity, create a sphere around you and try to see what is the size of sphere you can manage work this within. Change the rule of attention from time to time to clear your head from stiffness.
  2. Walk in a crowd and notice anyone lacking a hat or any other item. Once you are overwhelmed with quantity, create a wide beam  in front of you and try to see what is the size of beam you can manage to work this within.
  3. Walk in a crowd and notice people headed for each other. Estimate where they meet and where they will go from their meeting place. Airports are both good and bad for this play J
  4. Walk in a crowd and notice who is positive and who is negative in the crowd. Notice the general temperature of the crowd according to the composition and the direction it is going. Listen to your senses that tell you to stay or go in the location. They rely on airborne hormones, sight, smell and much more.
  5. Walk in a crowd and notice the pattern of the moving people. See who is going somewhere and who is pacing or walking around waiting or lurking. Note where you line up in that perspective and who gives you more than a glance.
  6. Walk in a crowd and do nothing special. Walk aimlessly and listen to your pulse and breath. switch from self attention to outer attention and notice how you accept and acclimate to the change. The change itself is a gate you can recognize outside of yourself as well.
  7. Walk in a crowd and notice who is looking or listening to you. Mind reflective surfaces to look without creating line of sight and listen to the tempo of people walking. Do they change as you change ?


Step by step, we climb the stairs. Enjoy the road. There is no end to the climb.