Tag Archives: matt hill

Lessons from Borneo.

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We have been back from the Borneo jungle a week now and it is a relief to say that everyone we took out came safely back.

The Borneo trip was the adventure that I hoped it would be.

We stepped back in time….. 140 million years to be precise and submerged ourselves in undisturbed, pristine jungle.

One of the expedition members commented to me, as he looked around in awe at towering trees, vines hanging down and the river flowing past, that he never expected it to be quite so stereotypical; like scenes from a film in his imagination.

Aside from our group of explorers, we didn’t encounter another soul during our week in the jungle. The world shrunk and grew at the same time.

But it was hard, very hard indeed. In fact for some, there were times when taking another step really was too much.

The lack of flat ground and how tough the terrain is in the jungle was a huge surprise to the expedition members. Like the Grand Old Duke of York’s men, we were either going up or down and it was steep. Many of the climbs were what the locals called ‘knee to forehead’. So termed because as you climb, your knee is literally hitting your forehead! Each person was also carrying 20kg in their pack, food and everything needed for a week without resupply.

We walked all day, in soaking wet boots and by day two, some peoples’ feet were literally falling apart. Skin sloughing off and blisters that quickly became open wounds. I was running a foot clinic each morning to treat their sore feet, tape them up and just keep them going.

So what helped?

Firstly it was Systema Breathing and sensitivity. One of the things that you have to understand quickly is that you can’t fight the jungle. It will always win. You have to learn to move softly, smoothly, efficiently, cleanly. Treading softly saves your feet and your energy levels. It also allows you to change direction and step back softly when a, ‘take a step back’ plant, with razor like barbs catches hold of you and literally makes you step back to unhook yourself.

Although not new, the effect of the breathing skills were a revelation for the team. We did a short lesson on it at the start of day 1 and literally 10 minutes into the walk, people were utilising it to full effect. One of the team who has been training with me for over 5 years came to me and said, ‘I never truly appreciated the importance and power of the breath work until now.’ This is true of much of Systema. It prepares you for physically and psychologically extreme situations and when you are in them, you finally understand the importance.

Accumulating relaxation and recovery.
The focus on conscious breathing allowed people to clean themselves with each step. So rather than accumulating tension and fatigue with each step, you accumulate relaxation and recovery. You literally try to gain strength as you go along.

Running it like a Platoon.
The second thing that helped was a military approach to communication, leadership and control. During the week in the jungle, the team had a good insight into what being part of a platoon was like.

The group were split into teams with a leader appointed for each team that changed each day. Each person in the group was paired with a buddy who knew where they were at all times and was there to help. So each person was one of a pair, each pair was one of a four and each four was one of an eight.

The team were surprised that every moment was occupied. No-one recalls being sat down thinking, ‘I wonder what to do now?’ They were either preparing to do something or in the midst of doing it. From setting up or taking down sleeping areas, to cooking and eating, washing, looking after their feet, walking all day or finally sleeping, every moment was full.

Far from being burdensome, this gave them a focus. The calls, “Group leaders on me!” or “Two minutes to move!” will echo long in peoples’ memories. The constant activity was a comfort because there was no time to over think or ‘psyche’ themselves out of what lay ahead or was left behind.

Keeping people busy kept them alert, focussed and ‘switched-on’, which was vital in a location where a foot wrong could easily take us from a hard walk to a survival situation. If someone had broken an ankle or cut themselves badly with a Parang (local large machete for jungle usage), getting them to a hospital would be a long, hard undertaking. Even with a Doctor, Paramedic and Nurse amongst our team of adventurers and with full evacuation plans.

The Last of the Mohicans.

During the trip we were accompanied by 4 guides and 6 native Iban trackers. The Iban are the last headhunter tribe in Borneo.

Spending a week with the Iban in their native environment was an indescribable privilege. As a boy I watched ‘Dances with Wolves‘ and ‘The Last of the Mohicans‘, where people lived alongside ancient cultures and were transformed by the experience. I dreamed of what it would be like and lamented that those days had passed. The privilege of spending a week with them was not lost on me. It brought a tear to my eye.

The way they moved through their jungle home and lived off it was awe inspiring. One particular moment was just like a page out of a book.

The Iban showed us how to fish one night, using bamboo and man-made hooks, that literally took them seconds to prepare and start using. Just as they were showing us this, one of them pointed and said a word which meant, “Look!” As I turned, the chief’s son was walking across the river, he dived into a deep pool in the way that natives can, naturally, silently, deliberately. Seconds later he came up holding a fish!

I had read a passage in the book, ‘Into The Heart Of Borneo’, about a naturalist going deep into the jungles in search of the lost rhinoceros where that exact scene was described perfectly. That moment alone was worth the trip for me.

Others came on the trip for different reasons. Choke points in life, a sense of adventure, the desire to do the trip of a lifetime, completely ‘stepping off the grid’ for a period of time, re-engaging with a natural environmental and adjusting perspective on life, amongst the many reasons for undertaking such a testing and rewarding expedition.

I am immensely grateful to and dare I say proud of each and every one of the individuals who came on this expedition into the Borneo jungle. There wasn’t a single fall out between them. Their fortitude in adversity, sense of humour, respect for the environment and its peoples and the speed with which they acquired the necessary skills to survive the jungle humbled me. I knew what to expect…. they didn’t.

Alvin, our main guide and a veteran of the Indonesian Campaigns, who acted as my Platoon Sergeant, echoed the same sentiment. He said that they were the real heroes. Both he and I had experience of the environment; they came in and just got on with all the physical and mental tests that lay ahead.

Off the back of the huge success that this trip has been, we are already talking about the next expedition in 2021.

It will be another remote experience, giving you a feeling that you could be the first to walk there. It will also be led by native guides.

Some of you have asked about coming on the next one and I will be in touch with you as things firm up in the coming months.

My very best wishes for your training and health as always,

Matt.

 

 

Testimonial from a former Royal Marine Commando

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…”Instead of scanning my environment for threats, I now scan my mind and body for tension…”

 

 

 

 

The following testimonial is from Billy, an ex Royal Marine 45 Commando Sniper.

Hi Matt

It has been a couple of weeks now since your 2 day systema breathing weekend and the principles have remained solid and constant.
Since 2007 I have been having intermittent flash backs to Afghanistan where I served as a sniper with 45 Commando. The memories would be triggered by a certain smell or landscape. My imagination would wander and feelings and strong emotions would get stirred up. Before I knew it 20 minutes would elapse in complete unawareness of the present moment and my surroundings. This is not ideal at 03:00 when you are flying down the M5 at 80mph thinking the rear car lights are RPG’s) these uncontrolled thoughts and vivid memories had the tendency to ruin the rest of my day and leave me with an underlying bubbling anger.
During the outdoor exercise that you did whilst walking across the field I had a mini flashback to a raid I was involved in. However the difference this time was that instead of getting carried away I remained anchored in my breath which prevented any emotional attachment. It seemed to establish a present awareness that caught the thought before it took hold. Although the memory was still there it seemed more like a dream that faded the more I concentrated on the breath.
I have continued to apply the whole body breathing exercises during the waking day and it is becoming almost automatic. I have realised that for me this is not a one off thing to be done a couple of hours a week but a way of life where I remain ‘on watch’ over myself. Instead of scanning my surroundings for threats, I now scan my mind and body for tension.
An unexpected bonus of this is that the chronic aches and pains I have are also starting to subside and life is becoming brighter. Thank God.
Best regards,
Billy.

It is not just our Military that suffer from and live with these episodes. They are on a spectrum that we can all suffer from at some point in our lives.

Systema’s approach may work with everyone, but we all have more power to heal and clean ourselves out than we believe.

What Billy was referring to are not just breathing techniques. They are a deep understanding of how your breathing is linked to and affected by emotions, thoughts, movement, strain, tension and posture. There are tools to learn how to be sensitive to this and then how to manage it. Once we have the tools, they are then ours.

My sincere thanks to Billy for sharing such a powerful experience.

I have listed a couple of upcoming opportunities to explore this deeper. One on-line and one at an upcoming 5-day camp exploring the fundamentals of Systema’s approach.

Matt Hill

The 28 Day Challenge below gives you a day by day guide to Systema’s approach and is great for exploring breathing and movement for performance and healing.

The booking is also open for this years UK Camp on 04-08 July – the camp is now half full.

Click the links below for Matt’s Systema:

Shoulder Healing and Systema – Testimonial by Ian Smith

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…I have done things I never thought I would do again. My quality of life has improved immensely. – Ian Smith
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Shoulder healing and Systema.
Over 20 years ago, at the age of 22, I suffered a dislocated left shoulder during a Karate Competition. It was never the same again and I dislocated it several times after that. In 2012 while practicing Sword Cutting in Iaido, I dislocated it again. Badly. This time it resulted in 4 months off work. I struggled on with physio exercises But resigned myself to a life of limitation. I had now settled into Tai Chi as the only martial arts practice I could do. I was very frustrated. For 20 years I had been living with a constant injury that was stopping me living life fully.

I searched the net for, ‘health’ and, ‘shoulder health’ and came across the book, ‘Systema Health’ by Matt Hill. I bought it, liked what I read and contacted Matt to come for a class, which I loved. I joined the Academy the following week. Being a Martial Artist I loved the combat elements of the art and was keen to progress so asked for a personal training session. My aim was to focus on improving the shoulder and progressing in the combat elements.

Matt got me doing exercises with variations that I had never seen. These included a variety of hangs from a bar and all kinds of strange push-ups underpinned by breathing exercises. He also started putting my shoulder through a number of locks and pins to pressure test it and build confidence.

He gave me a series of exercises to practice at home that week. I returned a week later. In less than a week my shoulder was feeling stronger. I was astounded. I had lived with the problem for 20 years, had extensive physiotherapy and been told my only option was an operation. Now in just a week I had seen a big improvement.

My improvement has continued. Matt gently and patiently builds the exercises giving me lots of variety. I was further amazed after a Systema massage. Matt basically walked on me, giving me the confidence that my shoulder could take the pressure. Afterwards I had a new level of flexibility in my shoulder even being able to touch my hands together behind my head. Something I had not been able to do for 20 years. I still retain that ability today.

In less than 6 months at the Academy and 4 private sessions I have gone from constant anxiety about my shoulder and sleeping with a pillow under my arm for support to being able to do a dead hang with shoulders by my ears to chin over the bar, and not thinking about my shoulder for days at a time. I have done things that I never thought I would do again. My quality of life has improved immensely.

I look forward to continuing my training with Matt as I feel that this is only the tip of the iceberg. Matt’s knowledge, enthusiasm, compassion and understanding and inspirational and infectious!

 

 

 

 

Ian Smith

From Health to Performance

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The title may seem quite obvious, but its actually the opposite of most sports/martial arts philosophies. The first time that most think about their health is when they are broken, and need fixing.

Being healthy is about much more than just being fit. You can of course be fit and unhealthy. In fact most top athletes are always on the verge of being sick, like a finely tuned racing car that’s just on the edge of breaking down. For me, a holistic rounded healthiness is a goal worth pursuing.

In Systema you first focus on building the person to a level of holistic health. When you do, all of the following are improved:

  • Joint resilience and mobility. You have to be strong not just when you are ‘aligned properly’ but also when you inevitably come out of alignment. Mobility exercises on the move (dynamic) are great for this.
  • Avoiding injury. Strengthening and recruiting the ligaments and tendons in order to endure longer and protect against injury. Slow movements target tendons. Try taking a minute to do a single, smooth push up for example.
  • Strength to bodyweight ratio. This should be 1:1, if you can bicep curl, run and bench press but can’t do a strict pull up or push up then you need to think again. Work with movements instead of exercising muscles. When you do this you don’t need supplementary ‘core’ or muscle exercises. More movement is all we need. Smooth, slow, simple movements are great, such as getting to the prone position and back up, or ground flow.
  • Effortless movement. Learn the correct way to move i.e with your body not against it. Move with softness and ease, protecting and looking after yourself. Avoid an unnecessary build up of tension and pressure as you move. You can do this with every movement that you do throughout the day.
  • How to manage physical stress, contact or impact. People carry the effects of impact around with them, often far longer than they need to. Letting the impact go is simply a case of learning to breathe it out and release it. Static pushing and striking drills are great for this. 
  • How to manage emotional stress. Again simply a case of learning to breathe and let go physically. We hold emotions physically in the body. When you let go of your tensions physically the emotions leave too. Again practices that require physical contact are great for this because they push so many buttons for people. Doing them gently and mindfully, and then building speed and intensity is the way. Gradual adjustments.
  • Breathing in a way that calms, restores and protects your body. Simple Russian breath ladders while walking are great for this. 
The exercises and many more can be found in the books below or in the downloadable videos also shown below.
My very best wishes for you training and health,

Matt.

Click the images below to find out more and get your copies. 

 

 

Living Systema: Why I wrote it.

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When I went on the 2012 Systema Camp with Vladimir Vasiliev, we were able to ask some questions at the end of the last days session.

I asked him how in the absence of any kata or techniques, we could practice Systema alone, without a partner.

He looked at me a little quizzically. I guess he was searching for how to answer a question on a concept that came so naturally and obviously to him.

He then got me to stand up and guess how many paces away from him I was. He then asked me to close my eyes and walk the 8 paces that I guessed towards him.

That was his answer. Typically simple and yet profound. In every action and moment we could and should be studying.

How often does our training end when we take off our kit, zip up our bags and leave the training hall?

This moment really got me thinking about how to train Systema more and more.

  • How do I walk?
  • how do I stand?
  • how do I deal with people? Do I get tense and rooted, physically, mentally, verbally, emotionally?
  • How do I allow my breathing to naturally adapt to whatever situation I am in?
  • Do people notice me when I move, or can I move in a way that people do not notice.
  • Do I pick up on things that aren’t right in a situation and then act upon them?
  • How much tension am I carrying moment to moment and can I release whats not needed?
  • What about mental tensions?
  • How much is my posture compromised by my thoughts and emotions? How do I restore it?
  • How do I get out of my own way and become more and more natural in my movement, my responses, my breathing, posture?

In short, how do I live this art? I wanted to find a way to work on it in every moment, in a way that wasn’t  too intense or obsessive, but was natural. It should enhance my life not be a chore.

This book, Living Systema, has been my collection of thoughts distilled into 30 practices comprising physical movement, breathing, balance, tension and awareness.

Like so many writers, It is the book that I wanted to read.

It is not meant to be a definitive dogma but rather an explorers guide. You should take it and run with it. Use what is useful and then build and expand it.

I sincerely hope that you find it of use.

Copies are available on Amazon. Here is the link.

My sincere wishes for your training and health.

Matt.

Dealing with tension in the torso/chest

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Chest MobilityI recently posted a Facebook video of a chest mobility exercise. It got a lot of shares and comments, one of which really stood out and I have shared it below.

The audience of these blogs may differ to the Facebook audience, so I thought that I would share here too in case anyone missed the exercise. Here is the comment:

“I have been very much enjoying my career as a BDM over the last four years. Unlike most, one element I very much like is the amount of mileage, my area Being from the M4 up to Scotland. A fair amount of driving. Over the last two years I have become uncomfortable in my driving position to the point where it has obstructed my breathing. Not able to fully inhale or exhale without increasing discomfort. This made me check my driving position. I found I was habitually leaving my right hand at 12 o’clock on the steering wheel most of the day. Even though I corrected this habit over a year ago, have seen several doctors / specialists, had chest scans ect – nobody was able to address the issue ( I just know you are going to be smiling and knodding to yourself knowingly here ) that I repeatedly mentioned I felt was ‘Muscular’.

Last week I watched this post and your reference to chest tension immediately caught my attention. Now, I’m not one to be throwing my hands up and claiming miracles BUT this exercise not only provided INSTANT relief, enabled me to locate and target precisely where to focus but has also noticeably improved my lung capacity. Which I might add – after giving up smoking for 20 years just two years ago – Is allowing me to swim those extra, extra lengths…. just like you said it would.

So, I know this reads like some kind of made up promotional review – which it is 100% NOT – I wanted to say thank you. This really is making the world of difference mate.” Lauson Higgins.

To watch the clip, click here

My very best wishes for your training and health,


Matt.

P.S I am running a 4 day course in November which will include similar exercises that will mobilise tense areas of the body and leave you feeling relaxed, supple and mobile. Click the image below for more information. The course is over half full.

Sweden Forest Systema Camp – In review

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5afd7133-6256-41f3-999a-fe26f93a02f6Firstly a huge thanks to all who came on the Sweden Systema Camp. This years camp was the biggest yet. Just under 30 people from all over the world. This time I will leave the reviews of the camp to the participants. Here are some snippets of what they had to say:

‘Many things can be life-changing, although not all of them are good. I believe that this kind of experience can benefit people in so many ways. It’s not just the martial training, although that is the main drive, but the chance to get way from “civilisation” to a simpler time, and the opportunity to take stock of yourself.’
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‘A fantastic opportunity to excape concrete jungle, enjoy nature and above all else learn systema from some of the best instructors.’
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‘A camp, deep in the Swedish Forest, where you meet up with complete strangers, train up to 8 hours of Systema a day for 5 full days and leave as brothers and friends is hard to describe without using any superlatives. If I am allowed to use only two words, I would call the Sweden camp: mind blowing and life changing. If you really want to dive deep into Systema without any distraction and enjoy pure nature at the same time, there is nothing better than this camp now. High quality teaching by Systema HQ certified Instructors guarantees that you learn about your true potential and rise well above your limits. Last but not least you feel, see and learn one of the most important things in live: how to become friends with complete stangers and call them your brothers. It makes you grow but in a humble less egocentric way. In a true Systema way. I highly recommend this for everyone who is not only interested in Systema but wants to learn how little one needs to be truely happy and satisfied.’
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‘The camp should be integral part of your Systema training. it allows the concepts to sink in and blend into yout daily life: breathing, movement, posture, psychological state. Same amount of training in the camp gives exponentially greater progress compared to regular training in the gym.’
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‘This was the second time I’d had the good fortune to be able come to Matt & Dirk’s Sweden camp. Some have said this is a potentially life changing event, others have expressed their sense of great calm or wellbeing entering their person. Such feelings are special to each & everyone, and mine are no different. However this camp felt like an emotional step up for me. My tears (which came from nowhere and even caught me unawares!) at the end feedback session, probably cemented for me, the past two years of wonderful Systema training alongside personal losses and a plethora of constantly changing emotions. On the Systema side, the Twins’s almost personal attention over five days, perhaps honed into me how far I may have come with this wonderful art. Their sublime teachings supplemented by frequent humble discussions & dynamic demonstrations, allowed me to solely focus on my weaker areas like movement & strike heaviness. They also instilled a calm & spiritualness which, when combined with the beauty & tranquility of the forest & lakes, the camaraderie of my fellow friendly students, ultimately added up to an intense personal experience. Emotionally the last two years has been quite tough, having lost three close family members and a best friend. But equally it’s been a period of transition, a positive step forward with study, amongst the humble privilege of being able to start a small Systema club. Perhaps the camp therefore acted like a vortex for me…..the spinning culmination of two years of positive & negative emotions coming together, to vie for supremacy. As always though, good overcomes bad; the spiritual calm and indomitability of the camp, succeeding in bringing together a band of people to train, support & smile with each other. To ‘smile’ while being struck by leg or fist, knife or chain, during rain or sun, in mud or grass, night or day, is something I’ll always remember. “A smiling heart heals both body & soul” I could go on and on….describing the wonderful nuances of the training (“The Still Chain”), the bearhugs of training partners, the call of a single Raven embracing us with Odin’s good fortune, or watching summer turn to autumn as leaves fall upon us with the gentle breeze….but no. Suffice to say though, I must end yet again with the words of Vladimir (the words I tried to present through my tears)…. “Without humility we cannot be truly awed, and when we incapable of being awed, we fail to be inspired.” Thank you to all….. ‘
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The camp will run again in 2 years time. In the meantime I will be running a 4 day Intensive course in Melksham at the Systema Academy on the 16-19 November. Numbers are limited to 24. Basic accommodation is available. I will be sharing concepts from the Twins Camp and Sweden and Vladimir’s upcoming seminar in the UK.

Click here to find out more.

My respect and best wishes,


Matt.

Are you prepared – part II – Systema Camp

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Wide Range Sensitivity

Wide rangeIn the previous newsletter Are you prepared – part I, I discussed two important points that I picked up from the last Systema camp with Vladimir Vasiliev:

  1. Before you move a muscle: Catch the thought.
  2. Minimize preparation: Just move.

… Here is the conclusion of the story.

  1. Wide range sensitivity: The highest level.

We worked on a lot of different terrains: open field, close forest, water, by day and night. Vladimir encouraged us to take a few seconds to check ourselves when we moved between terrains. Was there any effect on our heart rate, blood pressure, tone or tension in the muscles and nervous system? If so, we were to work to restore and remove the tension.

Then he said to spread that sensitivity out to check the feeling in the group, had it changed? Was there more anxiety, excitement, calmness?

Finally, Vladimir asked us to spread that sensitivity outside the group and into the wider area. Are there other people outside the group, around camp? Is their focus on us or are they going about their business? What do you sense around you in nature from the wind, the trees?

This is an important skill for a professional.

However, it is also valuable in everyday life. If you walk into a business meeting, take the time to check yourself before you go in. Are you calm and prepared? What is the feeling when you enter the room? Is it tense, friendly, guarded? Most of us naturally take a gut feel, it’s built into us, but how many of us are conscious of it let alone adjust our actions according to it.

In this day and age, I think this is more important than ever. When you walk into a pub, a busy train station, get on a train, enter a restaurant, attend an event or just walk through a supermarket or down a street, are you sensitive to the perceptions you are getting?

If it doesn’t feel right, do you have the courage to get off the train or walk out of the restaurant or club? This may just be the highest level of martial arts. The ability to sense a problem and leave safely with your family and friends before you even need to deploy or test your skills.

We will be covering this in the upcoming UK Systema Camp in Wiltshire on June 29th. 

Click here to secure your place and see you soon!

Best wishes for your training and health,

Matt.