23/10/2026
During our last training session, things took an unexpected turn: the lesson plan I had prepared was completely scrapped, and we ended up focusing on something entirely different.
This actually happens more often than you might think—and, in fact, it represents a significant part of our training: learning to react spontaneously to unfolding events. Right at the start, we addressed the issue of tension arising within the body. This can stem from various causes—most notably, an attack or aggression from an opponent, which can trigger physical tension to the point of restricting one’s ability to move.
To counter this effectively, one must first become aware of the tension in the body and then, as a second step, consciously release it. In Systema, there are numerous exercises centered on tension and relaxation; these are almost always taught in conjunction with specific breathing techniques.
However, this is not a universal rule—and for good reason. We must always keep in mind that the purpose of Systema is to solve problems, which includes dealing with physical attacks. Exercises involving tension and relaxation are no exception; they are designed to help you remain capable of action during a physical confrontation. This primarily means overcoming the inability to move—caused by physical or mental tension—so that you can respond to an attack with your own physical movement. Crucially, this ability to relax must function even without accompanying breathing techniques, as there is no guarantee that you will be able to breathe at all (for instance, when caught in a chokehold). The accompanying video demonstrates a few simple exercises on this topic, just as we practiced them during the session.
