Between Rounds

Recovery is not just about catching your breath—it’s about resetting your entire state so that you’re ready to re-engage with clarity and intention. It’s a chance to bring grace to your actions and embody composure in the face of fatigue. This is where mentality is defined: the round may have ended, but the mind is still going. In this brief reprieve, you ready your body, mind, and strategy for what’s next.

The moment the round ends, stay on your feet. Let your posture reflect presence—shoulders relaxed, head upright. Breathe in deeply through your nose, drawing the air low into your diaphragm, then exhale slowly through your mouth, twice as long as the inhale. This isn’t just about oxygen; it’s about control. Walk in a slow circle, gently shaking out your arms and legs—the “fast and loose” method Pavel Tsatsouline favors—letting the tension from the last exchange dissolve. Every few steps, roll your shoulders or rotate your hips, keeping movement slow and smooth.

Around the halfway mark of your rest, begin engaging your awareness in the next round. If you struggled to pass the guard, visualize the grips you want. If you were defending, picture the frame or angle you’ll use to create your escape. Emphasize the idea that between rounds, you can rehearse a moment in your mind—seeing it, feeling it, so your body responds when the time comes.

In the final 30 seconds, let your breathing become almost meditative. Plant your feet, keep your gaze forward, and bring your focus to the first exchange of the next round. Enter again with poise, not panic—that’s the state you’re cultivating.

A Short Example

After two hard 5-minute rounds, you’re flagging and your grips are fried. You step back, pacing lightly, letting your arms dangle as you breathe in for three seconds and out for six. You shake out your forearms, roll your shoulders, and let the heaviness leave your hands. At 90 seconds, you replay the moment they established side control—this time, you see yourself catching the underhook earlier, framing with your forearm, and creating the hip escape. By the final 30 seconds, your breath is calm, your stance is steady, and you feel ready.