The defender takes his place on the floor. His hands are loose, but ready. He is relaxed yet totally alert. His breathing is deep and rhythmic. His gaze is unfocused on any one object, but he can see almost the entire room. He offers none of the exotic defense postures made popular by the Movies and action thrillers. He is in what martial artists and athletes call the "zone". When the attackers move in, he remains calm and still until the last instant. Then there seems to be a blur of motion. To the Martial artist, however, time seems altered. His attacker seems to be moving in slow motion, while he himself seems lighting fast. The two figures merge. In a moment the attacker is on the ground, and the martial artist resumes his relaxed, but alert position.

Any martial artist who has trained long enough can relate to the "ZONE". Your vision is open and full. You seem to notice every little movement instantly, and it seems as if your opponent is in slow motion. You feel centered and grounded, totally calm, yet very energetic. Your reflexes are awesome. There seems to be no internal dialog, or self talk. This is what the Japanese call ZEN. Being in the moment.

In fact, all athletes are always working on staying in the "ZONE". What seems to separate the superstars from the rest may be their ability to stay in this altered state of consciousness. What we will do in this article is show you, as martial artists, how to enter into and stay in the zone. By using the power of your mind and some easy self-hypnosis, you will accelerate your learning skills.

On first view, the super active and physical world of martial arts would seem to be a long way from the generally quieting techniques of hypnosis and NLP. (NeuroLinguistic Psychology, how your brain works) Upon closer look martial arts shares essential basic similarities with hypnosis and NLP. The two arts operate using the same general principles. If you can understand the basics of one art, you can enhance knowledge and applications of the other. You can essentially speed up your learning curve. The two arts developed in isolation from each other, in different cultures, worlds apart, but they share a respect for the subconscious aspects of learning.

Techniques of breathing and centering are taught in martial arts, much as induction or going within techniques are taught in hypnosis and NLP. It is important to note that both teach that techniques alone are not sufficient. The important concept of physical memory or mechanics of movement is secondary to the internal (or psychophysiological) state of the martial artist. To perform martial arts correctly, one must enter into a specific state of mind/body that is totally centered. The Zone.

This centered Zone State has several aspects that closely parallel hypnotic trance. These include deep relaxation, lack of startle reflex (nothing gets to you), unfocused gaze with wide peripheral vision that seems super sharp, parasympathetic response (you stay calm, when you would normally get physically revved up) and time distortion (everyone else seems in slow motion, while your moving quickly), deep rhythmic breathing from the diaphragm, and you seem to be able to sense energy about you (KI). All of these distinct physical changes, along with a deep inner awareness, are both common to martial arts training and a hypnotic state.

It is in this altered state of consciousness that Martial arts masters can do many of the feats that amaze the outside world. This is the type of state where they can break bricks, have bricks broken on their stomachs, throw their "KI" and move someone across a room, or take hard punches and kicks to the body with no effects. Hypnotists can use this state for many of the same types of phenomena like fire walks, glass walks, body catalepsy (having a person suspended between two chairs), and feats of strength. They are two sides of the same coin. Why not use both to your advantage?

First a little about how many martial artists techniques are used to enter an altered (hypnotic) state. Then we will give two exercises that will help you maintain this super state.

Japanese, and martial artists, maintain that the mental and physical center of the body is at the Tan Dein , a spot a few inches below the navel. To create a centered Zone state, you must first focus and maintain your awareness within your Tan Dein. When you place your awareness (or consciousness) at this point it enables you to maintain a calm, relaxed presence while also allowing you to expand your awareness (KI) to interact and sense the world around you. Finding this point within oneself also allows you a deep, almost spiritual, connection to others. When you are in this state it is common to report a deep feeling of conceitedness with others yet keeping a strong sense of integrity and self.

The Tan Dein is the physical center of the body. All major muscle groups radiate outward, so all movement must originate and flow from this spot. (How many of us have heard countless times, twist the hips?) Breathing is considered the best way to connect mind and body. Exercises have developed that include physical exercises, breathing exercises, and visualizations to help put the martial artist in a focused Zone state.

One major exercise is a Japanese breathing technique Misogi (purification, cleaning breath). In this exercise the martial artist sits, or stands, with the spine erect. Starting with an exhalation through the mouth, you slowly empty the lungs, while visualizing the releasing of all stress and tension. This emptying is seen in the mind's eye as flowing upward along the spine, from the Tan Dein, around the head and out. The martial artist then breathes in slowly through the nose, visualizing KI (Life Energy) flowing upward from the earth with the breath, through the Tan Dein, up the spine, over the top of the head, back to the Tan Dein, filling the area, and then going to where ever the artists wishes it to go. (Hands, feet, or head.)

Breathing in this manner starts constant mental and physical focusing, and helps the martial artist remain in a calm and relaxed attitude. It also produces a relaxation response, (the parasympathetic system) using reciprocal inhibition: when the breath is slow and rhythmic, the body will, after a time, begin to relax. You will train yourself to do this on cue. The Misogi serves a dual purpose, it becomes your cue, or anchor, for the focused Zone State, and it helps you to relax.

In Hypnosis, and NLP, relaxation is a primary component. You have your client relax using deep breathing and guided imagery. You guide a person into a focused, Zone like state. You then have the person walk through mental exercises that will help them toward their goals. You do not have to be "under" or "asleep". In fact, in hypnosis your senses are heightened and you are aware of everything around you. (There are as many misconceptions about hypnosis as there are about the martial arts)

One of the first things that martial artists use this altered state for is to learn to control the General Adaptation Syndrome. This is the fight or flight response where your sympathetic nervous system puts your body on high alert. Your body releases epinephrine and noreninephrine from your adrenal glands. This leads to a heightened startle reflex, rapid breathing, an elevated pulse, narrowing of vision, decreased hearing, loss of strength, shaking of hands, and a loss of cognitive abilities. It has been estimated that you lose up to 90% of your physical and mental capabilities when this response is in full force. It is why you are constantly drilled to have a quiet mind; not over think, to react in a flow. In classical training this is done by keeping your attention on your breathing and on your Tan Dein. This, combined with modeling your instructors (who seem to be calm, and react to attacks easily), and physical practice of combat situations, anchors in this relaxation response. This is the reason for performing Kata, or forms, repeatedly, to teach the brain to relax by having you to vividly, visually imagine that you are being attacked so the movements become second nature (unconscious), as does the relaxation response.

Two other aspects of this focused Zone state, as mentioned earlier, involves vision and time distortion. Martial arts masters talk of soft eyes: where you perceive the world without focusing on any one object intensely. You take in all of your surroundings equally. The Master is as aware of his peripheral vision as of what is right in front. This allows him to observe everything while being preoccupied with nothing. It allows for instant responses to subtle changes in his visual field that he is usually unaware of consciously. Combine this with time distortion and you have two keys for the focused Zone State. During rapid attacks, masters reports that it appears as if their opponents were moving in slow motion, giving them extra time in which to mount devastating counter attacks which do seem to be lightning fast.

Conversely, when we lose that focused, Zone State, and let our physical body's reaction response take over, we report that it is difficult to respond to an attack, because they appear to come at such speeds we lose sight of them. So one of our tasks as martial artists is to learn to get into, and stay in this focused Zone State. So here is an exercise that you can do to help you attain, and keep this state.

1. First, relax yourself in whatever way you like. Do your KI breathing, mediation, or self-hypnosis. Once you get relaxed turn attention inward. Focus on your breathing. While doing this make an OK sign, and repeat ZONE to yourself several times.
2. Find a time in your life where time moved very fast. This can be a party, a great Karate class, etc. When you find one, step into that experience. Relive it.
3. Now, notice your vision. Is it wide and open? Are colors sharp and clear? Do you notice small movements? See what else you notice about your vision.
4. Now focus on your hearing. Are sounds clear? Can you tell if they are loud or soft? Are they close or far away? What about internal sounds? What do you notice inside?
5. What about your body? What do you feel? Centered and grounded? Calm yet energized? How is your stomach or chest? Do you feel light or heavy?
6. Do you notice anything different in your olfactory (smell) or gustatory (taste) senses?
7. Now make a fist with your right hand and think about this fast time. Also if possible, let a color come to mind that represents this state of mind/body.
8. Now think of a situation where time went slowly. This could be a boring class, being stuck in traffic, etc. Now step into this experience. Relive it.
9. Notice your vision, your hearing, and your body. (same as 3, 4, & 5)
10. Make a fist with your left hand and think about slow time. Squeeze your fist and let a color come to mind that represents this state of mind/body.
11. Now squeeze both fists together at the same time, telling yourself to be fast on the inside and slow on the outside. Let the colors mix as you now keep your right fist squeezed and put your left hand over it and squeeze for a few seconds. Let this new state settle into every cell, every fiber of your being. Lock it in. Visualize it becoming a permanent part of you.

Now keep squeezing the right fist and make an OK sign with your left hand and repeat ZONE several times. Now visualize locking in this new Zone State. Let it settle into every fiber and cell of your being, mental, physical, and spiritually.

Now every time you practice your breathing make the fist and the OK sign, before you spar, or do your Martial arts work out and this response will become anchored in. If you get flustered or you start to get upset squeeze your fist and make a quick OK sign and you are on your way to re-entering the Zone.

One way to practice self hypnosis is to take several deep breaths. Then focus your attention (visual) on one object. Repeat three things that you see; three things that you hear; and three things that you feel. Keep breathing deeply and repeat two different things you see; two different things you hear, and two different things you feel. Then if you feel it, close your eyes and turn your attention inward. Keep you attention on the inside, and focus on your internal responses. One way to test this state is to give yourself a time limit to come out of trance (no more than 30 minutes) and see how close to the time you are when you come back. Do not do this if you are very physically tired as you may drift off to sleep.