I went to my first judo class today. I wasn’t sure how it would go, but I’ve been searching for a martial art that could help me grow more confident and learn to stay calm under stress. I didn’t expect much from the first session, but it turned out to be exactly what I’d been looking for.
The class ran for about 90 minutes. We warmed up, learned a ground technique similar to jiu-jitsu, and then went straight into sparring. The goal was to get your partner onto their back or even submit them if you could. Normally, this is the kind of situation that would send my nervous system into overdrive. I’ve been overwhelmed in these environments before. I still remember trying Brazilian jiu-jitsu in Bali, holding my breath without realising it, overheating, panicking, and eventually leaving halfway through because I thought I was going to pass out.
If you’ve ever struggled with your nervous system spiking under pressure, this might help:
How to Calm Your Nervous System: 5 Practices That Actually Work
This time felt different. All the breathwork and meditation I’ve done over the past year showed up in ways I didn’t expect. I could actually feel myself staying calm while grappling. My breathing remained steady. My mind didn’t spiral. I lasted the whole round with a yellow belt who seemed surprised when I told him it was my first time. He tapped me out at the end with a choke, but I walked away feeling capable rather than flustered.
What stood out the most were the lessons that came through—not about judo technique, but about psychology, presence, and what happens to your nervous system when you put it under pressure intentionally.
1. Breathwork changes how you handle stress in real time
The biggest thing I noticed was how much breathwork translated directly into the chaos of sparring. Every instinct tells you to tense up and hold your breath, but that’s exactly what causes the panic, dizziness, and tunnel vision.
This time, I kept my breathing steady, especially on the exhales. I stayed aware of it the entire time. Because of that, I was able to think clearly and respond rather than react.
This is the same skill I practice every morning in meditation and cold exposure:
A Three Step Morning Routine for Mental Resilience and Emotional Stability
Why Cold Showers Have Helped Me Build Mental Resilience
It made me realise that breathwork isn’t just for peaceful mornings or meditation sessions—it’s training for moments like this.
2. Staying calm in conflict is something you can actually train
Most of us avoid confrontation and intensity, so we never get the reps in to learn how to stay calm inside it. Judo gives you those reps in a controlled, respectful environment. You’re put in uncomfortable positions and forced to figure out how to relax into them instead of fighting against them.
In sparring, you can feel your nervous system wanting to spike, but you also feel your ability to regulate it. That’s where the confidence comes from. Not from winning, but from noticing that your body doesn’t flip into panic the moment things get difficult.
3. Being a beginner again is uncomfortable, but freeing
There’s something refreshing about starting something where you are clearly not good. As adults, we rarely get that experience. We tend to stick to what we know.
In judo, I walked in knowing nothing, and nobody cared. Everyone was supportive. There was no expectation to perform, just to show up. That freedom to be a beginner is something I’ve been missing without realising it.
Progress feels different when it’s rooted in humility rather than ego.
4. Martial arts attract grounded, growth-oriented people
One of the best parts of the session was the environment. Everyone bowed before and after sparring. People thanked each other after rounds. There was no ego in the room. It felt calm in a way I didn’t expect for such a physical activity.
You could tell everyone was there to grow, push themselves, and help each other. It felt like a community built around discipline, not bravado.
That alone made me want to come back.
5. Judo gives you an endless path of progression
With bodybuilding, you eventually hit a physical peak and then it becomes maintenance. That’s fine, but it doesn’t excite me anymore.
Judo feels like something you can improve at for decades. There’s always another layer—technique, timing, leverage, awareness, breathing, strategy, calmness. You never reach the end.
It’s the kind of long-term journey I’ve been craving—one that grows with you physically, mentally, and emotionally.
Final Reflection
Walking out of that first class, I realised how much of the inner work I’ve been doing—breathwork, meditation, emotional regulation—actually matters when you’re put under real pressure.
Judo gave me a place to test those skills in a safe, structured way. It reminded me that confidence doesn’t come from avoiding discomfort. It comes from stepping into it, breathing through it, and realising you can stay steady even when things get intense.
It’s only been one session, but it already feels like the start of something meaningful.
If you want a practice that builds this same calm under stress in everyday life, cold exposure is a good place to start:
Why Cold Showers Have Helped Me Build Mental Resilience
FAQ
1. Does judo help you stay calm under pressure?
Yes. Judo puts you in controlled, uncomfortable positions that force you to regulate your breathing and stay composed. Over time, this trains your nervous system to remain steady during stress.
2. Why does breathwork matter so much in martial arts?
Breathwork prevents the panic response that comes from holding your breath. Steady breathing keeps the nervous system regulated, which allows you to think clearly, react faster, and avoid fatigue.
3. Is it normal to panic or freeze in your first martial arts class?
Completely. Many beginners hold their breath and tense up without realising it. This triggers adrenaline spikes and causes the mind to freeze. With practice, you learn to stay calm even in uncomfortable positions.
4. What makes judo different from weightlifting or gym training?
Weightlifting has a physical peak and then becomes maintenance. Judo offers endless progression—technique, timing, leverage, calmness, strategy—so you can keep improving for decades.
5. Do you need experience to start judo?
No. Most people begin with zero background, and judo communities tend to be welcoming, respectful, and focused on growth. Being a beginner is expected.
6. Why do people say martial arts build confidence?
Because they give you repeated exposure to controlled conflict. You learn how to breathe, stay present, and respond intentionally rather than react out of fear. That skill translates directly into daily life.
7. Is judo good for emotional regulation?
Yes. Sparring gives you real-time feedback on how your body reacts under pressure. With practice, you learn to calm your nervous system, regulate your emotions, and avoid overreacting.
8. Can meditation or breathwork make you better at sparring?
Absolutely. Techniques like long exhales, body awareness, and staying present help you remain calm in stressful positions. Many people feel their mindfulness practice “shows up” on the mats.
9. What should I expect in my first judo class?
A warm-up, learning a simple technique, and light sparring if the coach thinks you're ready. Expect to feel awkward and out of your depth, but also supported. Everyone starts from zero.
10. Why is the judo community often described as humble?
Judo’s traditions—bowing, thanking partners, and respecting everyone regardless of skill level—create an environment where ego doesn’t survive long. People are there to grow, not compete for status.