PTSD and how boxing can make you better
Following our fundraiser for Help for Heros, Jake Duggan shares some background and information on PTSD and how boxing is such a fantastic tool to aid recovery. POST-TRAUMATIC STRESS DISORDER (PTSD) Here is the best example that shows how our mind cannot tell the difference between reality and what is in our imagination. If I […]

Following our fundraiser for Help for Heros, Jake Duggan shares some background and information on PTSD and how boxing is such a fantastic tool to aid recovery.


Here is the best example that shows how our mind cannot tell the difference between reality and what is in our imagination.

If I were to ask you to imagine (in detail) walking into your kitchen, taking a lemon from your fridge, smelling it for a second, cutting out a wedge, and then biting into that corner.

I guarantee your mouth will start salivating and reacting like it just bit that lemon.

Now let's think about a traumatic event.

It is natural to be afraid during and after a traumatic situation.

Fear triggers many split-second changes in the body to help defend against or avoid danger.

This “fight or flight” response is a typical response intended to protect a person from harm.

However, for those who suffer from PTSD, this “theft or theft” response does not end after the event.

Part of our brain is called the amygdala, which is responsible for processing our short-term memories into long-term memories.

In the case of PTSD, this particular traumatic memory gets stuck in our short-term memory.

As a result, whenever a person with PTSD experiences a `` trigger ''

For example:

- A soldier who has been in a shootout in the Middle East = A big bang.

- A victim of sexual assault = the smell of a particular brand of deodorant that the offender was wearing.

- Someone who had a horrible car accident = a specific song that maybe played on the car stereo at the time.

Instantly, their mind will bring them back to this particular traumatic situation and make them BELIEVE that they are there again and trigger this `` fight or flight '' response sending a massive amount of adrenaline throughout their body.

Now imagine that this happened to them and that they were in a restaurant or in the grocery store?

They know they are in no danger, but if they don't even know they have PTSD it can be a very scary and exhausting experience.

Having to deal with similar constant and frequent episodes, they may start to appear disinterested or distant as they try not to think or feel in order to block these painful memories.

This is what leads them down the path of depression and anxiety disorders.

Eventually causing them to stop participating in work, social and family life and to ignore offers of help, which leads their loved ones to feel excluded.

Or in the worst and saddest cases, leading them to commit suicide so that it all stops.

Even if they don't think they need it, people with PTSD need the support of their friends and family.

It is a battle that can be won as a team and there are treatments and support programs that can help and make a difference in the lives of these people.

Two steps forward and one step back is always ONE STEP FORWARD.


The difference between being depressed and having depression is the difference between sadness and mental illness, and may be the most common misconception about mental illnesses.

Being depressed is temporary.

Having depression is another thing.

This can cause you NOT to do a lot.

It can cause you to DO a lot of unwanted things.

It can be very easy to say to someone `` Comfort yourself or get over yourself ''

But many do not understand what is going on in that person's mind.

The effects of depression on the brain can lead to structural and connective changes.

These include reduced functionality of:

- Hippocampus: may cause memory impairment.

- Prefrontal cortex: can prevent the person from doing things (executive function) and affect their mood.

- Tonsil: can directly affect their mood and emotional regulation.

But like all trials, there's light at the end of the tunnel team, they don't have to get sucked into this endless dark vortex.

If you are having difficulty or experiencing this or similar symptoms, the first step is always the most difficult.

But you only have one thing to do - TALK

Once you speak, even if it's just a few words, you are already on the road to recovery with the support of your family, friends, and loved ones.

You are not a burden and you are not wasting anyone's time.

Think of it this way, if your best friend was going through it, wouldn't you want to know?


It's a normal emotion. It's how your brain reacts to stress and alerts you to potential dangers ahead.

Everyone gets anxious from time to time. You may worry about a problem at work, before taking a test, or before making an important decision.

Occasional anxiety is okay.

Anxiety disorders are DIFFERENT.

This is a group of mental illnesses that cause constant and overwhelming anxiety and fear.

Living with an anxiety disorder can be difficult and frustrating.

The constant worry and fear can make you feel tired and scared.

It may cause you to avoid work, school, family reunions, and other social situations because of the fear that it will trigger or worsen your symptoms.

Not to mention the embarrassment of people seeing you in public when these episodes occur.

But listen to this team,

It's an obstacle that can be overcome, it doesn't have to control you,

You can control the IT.

Boxing is a fantastic way to start because it literally takes you out of your head and into the present moment. This keeps your brain from being constantly in high alert mode AND allows you to reset it.

This is where talking comes in. You MUST talk.

Don't think that you are a burden and that it is not important.

Consult your GP or speak to one of the counseling services available and you will see how they can help you.

If you don't take time for your well-being, you will have to take time for your illness.

The photos below are from the medicine ball challenge I completed. For 14 straight days I carried this 3kg bad boy handcuffed to me to represent the very real challenge of living with PTSD. I am happy to report that I have raised over £ 300 for Help for Hero's in the process.

Jake Duggan is one of our trainee coaches and also works in front of the house. You can find him helping the fundamentals break through the basics or behind the landing. Be careful, his enthusiasm is contagious!


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A quick list of seize basic boxing tips your se reproduire should have told you. These boxing tips will improve your boxing training, boxing punching, and boxing defense. Good luck !

Stay calm and punch lighter on the bag so you can last more rounds, keep your form together, and punch sharp. This will allow you to get in more minutes of quality bagwork. You want to have energy to hit the bag with convenable form and keep your punches snappy, instead of spending most of your bagwork panting and huffing to show that you have “heart”. Don’t waste energy showing off on the bag – nobody cares.

Don’t workout till complete failure. Get tired, break a sweat, and just push yourself a little more each day. If you go until failure everyday of the week without a reason, you’ll probably overtrain and quit boxing very soon.

Drink lots of water. One cup every hour peu ! Make friends in the gym, be humble, and ask people for boxing tips. When another puncher beats you, ask him how he did it; you may be surprised at how helpful he might be at showing you your own weaknesses.

Turn your whole body into the punch. If your feet are slow, ( most people have slow feet at first ) you will find that punching a little slower actually hits harder than punching faster. So in other words, punch as fast as your body can turn so you won’t sacrifice power. Again, use your whole body instead of just the arms to punch. Throw bermuda hooks, short uppercuts, and short rights but long jabs. You don’t always have to throw one knockout punch after another. Combo light and hard punches and use head movement to fake out your opponent. Remember that the harder you try, they harder they will counter, and the harder you will get hurt. Calm down and throw the punches when you know they’ll land. Never forget to go to the body. Try a jab to the head, and right hand to the body. When you’re in real close, lean your head inside to smother him and throw 2-3 body punches. Throw 3-5 punch combos maximum. You don’t need 10-punch combos – all those do is sap your energy and leave you open to counters. Don’t even practice these for now. Breathe out when you punch and always look at your target when you punch. Don’t hold your breath and don’t look at the ground. Learn to keep your eyes open during the heat of the battle ! Let your hands go ! Don’t wait around forever to let your opponent hit you all day. Throw something even if it doesn’t land. Keep him thinking and keep your eyes open for more punching opportunities.

Stay calm and never stop breathing. If you’re starting to panic, ask the other guy to slow down so your mind and body can catch up. Hold your hands high, elbows low, and move your head. Don’t waste energy course around the ring, just take one step and pivot out of the way if your opponent is overly aggressive. Think of yourself as a matador pivoting out of the way as the bull misses. Don’t forget to hit him back. Don’t lean back and don’t take your eyes off your opponent when you’re taking punches ( this is especially for most beginners ). Establish your ground and defend it with counters. Pivot so that you don’t get countered. Don’t always wait for your opponent to finish punching before you start punching back. Interrupt his combos and hit him ! Too many speedy fighters get caught up in trying to block all the oncoming punches that they never get to counter. Let your hands go !

When starting out, boxers will usually first be taught how to fight at a distance, also known as ‘outfighting’, rather than getting in close where they are more likely to be hit. The skills used here include arm’s-length punches and quick footwork to enable the frapper to deliver a blow before their opponent can respond. It is the best way to tire out and attack an opponent, and lessens their chance of a counterattack.

The following boxing techniques are described for right-handed boxers ( if you are a left-handed or a ‘southpaw’ boxer then use the opposite arm or leg to what is being described ).

The importance of a good stance cannot be stressed enough. A good stance provides balance, and is a key to both attacking and defensive techniques. Boxers should be able to throw a punch without losing their balance. Being off balance allows an opponent to get in with their own blows. tera assume a good boxing stance, you need to do the following :

Stand sideways to the target, so that you lead with the shoulder opposite that of your strong punching hand. A right-handed frapper should point their left shoulder toward the target. Feet should be kept shoulder width apart, then step forward one pace with the left foot and line up the heel of your left foot with the toes of your other foot. Turn both feet at a 45 degree angle to your target. Your weight should be evenly distributed to provide a firm, steady platform. Bend your knees and hips slightly, keeping your back fairly straight and lift your back heel off the floor, no more than about 7. 5cm ( 3in ). Tuck your elbows in close to your sides and raise your forearms so that they shield the chest. Hold the left glove out at shoulder height and keep it far enough out to attack, but close enough to draw back quickly in defense. The right glove should be held underneath the chin with the wrist turned inwards.

The golden rules of boxing footworkGood footwork is important to enable the vous défouler sur to defend or attack from a balanced position. The golden rules of boxing footwork are as follows : Keep the weight balanced on both feet. Keep your feet apart as you move to maintain good balance. Move around the ring using short sliding steps on the balls of your feet. Never let your feet cross. Always move the foot closest to the direction in which you want to move first.

The key to good footwork is speed, and this can be enhanced by improving sport, with particular attention to the legs. One good activity for improving sport, used by many boxers, is skipping. PunchingThere are four main punches in boxing : Jab — a sudden punch. Cross — a straight punch. Hook — a bermuda side punch. Uppercut — a bermuda swinging upward punch.

The Jab ( Left Jab ) This is the simplest but most-used punch in boxing, and likely to be the first punch any beginner would learn. The jab can be used both for attack or defense, and is useful to keep the opponent at bay to set up bigger blows. Hold your left hand up high with your elbow in close to your body. Aim for the opponent’s chin with the back knuckles. Rotate the arm so that the punch lands with the thumb making a small clockwise turn inwards. Slide the left foot forward before effet and snap the hand back ready to deliver another jab. The chin should be dropped to the shoulder to protect it, and the right hand held high ready to block any counter punches.

The CrossA ‘straight right’This is the most powerful and damaging punch, but it may leave the vous défouler sur open to a counterattack if it fails to connect. It is best used in a combination of punches, usually after the opponent’s defense has opened up after being hit with a good left jab. Drive off the back foot and pivot the hips and shoulders into the punch for maximum power. Straighten the right arm so that it is at full stretch on effet. Keep the left hand in a guarding place to avoid a counter.

A ‘straight left’This is a good way of keeping an opponent on the back foot. From the basic stance simply straighten your left arm and twist your hips and shoulders into the punch. The first will automatically twist so the knuckles are up and the palm downwards just before effet. If there is room, slide the left foot forward for the blow, but quickly bring up the right foot to maintain balance.

HookThe hook comes from the side so can catch the opponent unaware as it initially comes from out of their vision. The hook requires the puncher to arch and turn their body into a punch. It can be made with either the left or right arm. A right hookBring the chin down to the inside of the left shoulder to protect it. Pivot the toes, hips and hand in the direction of the punch. Turn your hand over so that at the point of impact, the palm faces down.

UppercutThe uppercut can be a great knockout punch and is delivered at close quarters. It comes up from underneath, has an element of surprise, and is usually aimed at the jaw with either hand. One drawback is that if it doesn’t take the opponent out, there is a big chance they will be able to deliver a counterattack. tera make a right uppercut, transfer the weight onto the right foot and twist the shoulders and hips to the left, bringing the right first directly up into the target. Leaning back too much will send the frapper off balance.

a retenir to boxing techniquesWhile a right-handed vous défouler sur will obviously favour their right hand as it will be their strongest, they should be prepared to work with both hands. In any case, the jab — the most frequently used in a bout — for a right hander will be with the left hand, while he prepares to get through with a big right handed shot. Here we have focused on just a few of the basic punches from the point of view of a right hander, but the boxer must remember that a left hook or left uppercut, for example, can be just as effective given practice. In some circumstances, it may even be a good tactic for the boxer to change stance and fight as if he were a left-handed vous défouler sur.


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