Daily Stress

Notes: Sept. 16 – 2020
Zoom online lesson with Vladimir Vasiliev
Notes from the zoom chat by Russian Martial Art.com




We have 2 types of stress, routine and situational and there are many ways to overcome these.

There is also short term and long term stress

Short term can provide a healthy challenge

While long term is destructive

Healthy distraction: anytime you pay attention to what’s inside of you i.e. breathing / muscle tone – takes away your stress

Know yourself


Drill: tense up yourself like you want and relax


Drill: be angry now create tension – note the difference

There is a direct connection between the stress and your thoughts and the amount of tension


Drill: tense up and relax again

Be honest – are you truly relax or did you just bring your hands down?

The amount of muscle tension is a measure of tension in your thoughts

When you are under stress, you have to move


Drill: practice of complete movement – close and open your fist in one movement

Complete movements relax your nervous system


Drill: complete movement on a bigger scale – straighten your arm out and bring it in as one movement

This is a good practice on how to strike quickly


Drill: complete movement – bend and straighten your arm without stopping

Then both arms at the same time


Please refer to Heal the Eyes downloadable for useful eye exercises

Here is an additional drill: inhale and exhale, bring your eyes down and up in one smooth movement

Do this about 6 times

Repeat in all directions

These drills calm down your nervous system

Now look left and right, be sure to not move your head


Drill: do the same continuous movement but combine walking with the bending of the arms

Being smooth while you are walking can also absolve conflict in a dangerous situation

There are 2 types of tension, one that blocks you and one that gives you heaviness in your movement (strength)

Try to create tension that does not shrink you, but expands. This would be warrior’s tension

Grab a heavy object like a book or a heavy pillow


Drill: lie down on your back and put the book on your shin


Drill: start to breathe and create sensitivity to localize your focus where the book is/was

Take note of your breathing

Can you work with the irritation?

Do your best to work with it, rather than try to clear it

Now remove the book and take note of your relaxed breathing and when the book if back, begin to breathe as you were when you were relaxed

This will help you deal with stress

Placing the object on yourself should give you small irritation, not big irritation

You accept this irritation, you don’t fight it


Drill: close your face with the pillow or book

Now remove the book and restore yourself

And when you put the book back on, you will find new ways to inhale (from the outside)

When you put something on yourself, it relaxes you deeper

Make sure what you’re putting on yourself doesn’t choke you

It should have some holes for breathing


Drill: put something uncomfortable under your back

It’s difficult to relax because you have the fear that this object will go inside / pierce you

To remove this, tense up and relax different parts of your body to remove the stress under your back

Move the object to another part of your back

As you lie back down and try to relax right away

Note to see how quick you can relax

When we have discomfort applied to the body we right to isolate it

First we do it with tension, we want to fight to remove it

Then we want to escape from this discomfort and sometimes we relax to escape so much that it hurts even more

Try to find the type of relaxation that will make you free


How to do that: relax other body parts, not where the irritation is

Remove your concentration and your mind from the problem

You create sources of tension and relaxation work, away from the problem


And when you come back to the irritation, it will be a healthy perception


Drill: perceive this discomfort as something pleasurable because the rest of your body is relaxing

Maybe next time someone says a negative word to you, remember the feeling of the uncomfortable object under your back – it should feel no more unpleasant than that


Drill: get in a push up position, get mad and tense – tense up proportionate to your anger

Can you breathe through this tension?


Drill: don’t change position and just relax


Drill: don’t change position and find a midway between tension and relaxation – a positive condition



Drill: lie down on your back and tense up your right leg

Breathe – inhale and exhale, this is like a small stress

Keep tension in your right and now add tension to your left leg


Drill: continue to add more tension and alternate tension and relaxation in different body parts


Drill: try to tense up the arms and the legs exactly the same amount and then relax exactly the same amount

Relax the legs and keep the arms tense and then alternate

These are healthy distraction exercises. You can tense up the left side and relax the right and then switch


Drill: tense up the left side of the chest and relax the right side of the stomach and then switch

Try these variations with various body areas


Drill: put any object on you or under you and enjoy it


Drill: stand up, create tension in your arm

See if you tensed up just your arm or if other body parts also tensed up like your shoulder or your mind

You know that you are relaxed if you feel that your fists are heavy


Drill: squat down until you feel tension

And then relax yourself, mostly from your mind

Then squat again and your thoughts shouldn’t bother you as much

How to clean your head: inhale deeper and longer than your exhale

Longer inhale helps to clean the thoughts

To know if you exhale properly, if your posture is straight

When you are stressed, going for walks can be helpful. As you walk, take 2 steps to inhale and 5 steps to exhale and then the other way around

Try different a number of steps and find the rhythm that matches your thoughts

Longer exhales can help you exhale the problem


The exercise of standing on your toes and dropping down on your heels is great for your lymphs

And your lymph circulation

Drop your body weight onto your heels and make sure that the impact spreads through the floor

This movement is very relaxing for the body


Drill: get into a push up and with each push up place your fists in a different position – go at different speeds and use these efforts to remove tension and aggression


Drill: breath hold exercise – stay in a push up position inhale and exhale, hold your breath as long as you can when you cannot hold any longer, start breathing and doing push ups, each push up in a different fist position


Drill: do 10 push ups while holding your breath and then 10 push ups when you resume breathing

To restore yourself, do a couple of squats to bring the blood back to your legs

Do enough squats until you feel comfortable


Question 1: What are some effective ways of walking outdoors to relieve stress?

Answer: When you go outside, you need to inhale and exhale the air of your surroundings

Then you begin to walk

Look towards your walking direction and see if the surroundings of your street is comfortable

Having a mission on your walk can also be helpful i.e. this walk is to remove your stress



Question 2: What would be good calming breathing from a stressful situation?

Answer: Find a breathing that allows you to process the situation first – so match the breathing to the intensity of the situation

Then step by step begin to relax yourself – 3 inhale 3 exhales

Or 3 inhales and 1 exhale to sharply remove the stress


Question 3: How to regain power quickly after an aggressive or stressful episode?

Answer: You will lose energy if you are too self indulgent

If you understand and accept your weakness, you will be able to regain strength

There are 4 components to prepare for stress: 1. Positive attitude 2. Knowledge of breath work 3. Relaxed movements 4. Healthy food


Notes edited by Arend Dubbelboer
More information: Kya.training

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