What is Systema ?

SYSTEMA – Russian Martial Art

Systema is a Russian martial art, but beyond being a martial art, it is also the science of the human being. It helps understand human behavior both in society and in extreme situations. It gives the practitioner the ability to control their mind, nervous system, and body according to various probable and improbable, predictable and unpredictable situations.

It enables one to face physical attacks but also to manage stress and anxiety from everyday life situations that can quickly overwhelm or even paralyze. Although primarily a self-defense system, Systema is not aggressive. The martial art itself cannot be aggressive; only the attacker is.

Systema enhances the ability to feel relaxed and at ease by increasing mental and physical well-being through four fundamental principles :

• Breathing

• Relaxation

• Movement

• Structure

These principles are inseparable and interconnected.

One could summarize the four principles in a sentence like this: natural breathing is relaxed, allowing relaxation of the body and mind, giving full freedom of movement while maintaining the body's structure.

1. Breathing

"If you manage your emotions, you will manage the situation." – Valentin Talanov

Arguably the most important principle, essential for life, breathing helps maintain a calm mind free from all emotions (anger, anxiety, fear, etc.). It allows staying open to stressful or dangerous situations we face. This relative relaxation positively influences the body, making it fluid and enabling precise, instant, and direct actions in response to aggression.

2. Relaxation

"No one can take away my strength because I do not use it." – Morihei Ueshiba

Relaxation directly stems from breathing. With controlled breathing adapted to the situation, the body and mind remain relaxed—or at least maintain the right tension necessary to protect or defend the body during a strike (received or delivered) and in movement.

3. Movement

"If you don’t know what to do, breathe and move." – Jérôme Kadian

Every living being, even when still, is imperceptibly in motion. The body and mind must stay in constant mobility, however slight. If the mind or body freezes, the other must remain mobile to hope for escape. Moving creates constraints for the opponent and opportunities for oneself.

4. Structure

"Notice that the strongest tree easily breaks, while bamboo or willow survive by bending in the wind." – Bruce Lee

The body must be used as a support that absorbs a blow while maintaining a natural anatomical posture. Movement thus helps preserve this structure. Conversely, when facing an opponent, the goal is to disrupt their structure to interfere with any attempt and disturb their mind during a counterattack by pressing where the body bends, using simple bodily mechanics.

Systema – A Way of Life

In conclusion, Systema is not just a martial art; it is a true philosophy of life. By combining self-mastery, breathing, relaxation, movement, and structure, it offers practitioners much more than a simple defense method. It is a path toward better self-understanding, harmony between body and mind, and an enhanced ability to face daily life challenges with calm and efficiency.

Whether in training or everyday life, Systema becomes a powerful tool to navigate serenely through an ever-changing world.