It’s easy to get bogged down by stress, anxiety, or life’s ups and downs, but what if we told you there’s a secret weapon for tackling these mental monsters head-on? Let us introduce your new best friend: Brazilian Jiu-Jitsu, or BJJ.
We know what you might wonder: “Rolling around on a mat? How is that going to help my brain?” Buckle up, because Brazilian Jiu-Jitsu is so much more than a physical workout - it’s also a full-body mindset shift disguised as one of the coolest and most popular martial arts on the planet.
In this article, you will discover 5 life-changing benefits of jiu-jitsu for mental health - so let’s get right into the juice.
5 main benefits of Brazilian Jiu-Jitsu for our mental health
Ask yourself this: When was the last time you felt completely present and focused rather than worrying about the million things on your to-do list? On the mat, you don’t have a choice, because everything is about the here and now. As you work through techniques and live drills, your mind is 100% engaged, giving your brain a much-needed break from the hamster wheel of anxious thoughts.
Plus, all that grappling releases a wave of mood-boosting endorphins (hello, natural high!), and pretty soon you’ll be leaving jiu-jitsu classes for adults feeling lighter, calmer, and ready to conquer whatever curveball life throws your way.
This is exactly what we explore in the following list.
1. Self-control and finding your flow state
Perhaps the most surprising to most people, BJJ doesn’t just pamper your body with those feel-good chemicals - since it’s also an incredible teacher for self-control, patience, and focused concentration. These three words represent priceless skills for managing stress and living your best life off the mats!
Think about it: how many times have you blown up over something small, only to regret it later? With BJJ, you will learn to control yourself, especially if you have impulsive or aggressive tendencies. After all, is there a better way to practice self-control by carefully keeping your aggression and force at bay?
You can also learn to stay cool under pressure. Imprecise or reckless moves will get you caught, so you’re constantly strategizing, adapting, and keeping your feelings in check.
Furthermore, as you train with us, you’ll enter the coveted “flow state” where you’re completely immersed in the present moment. Time seems to slow down as you instinctively anticipate and respond to your partner’s movements. In turn, you’ll find it easier to reach this hyper-focused mindset, providing a profound calm and clarity that extends far beyond the dojo.
2. Self-discipline and resilience
You will also develop incredible mental toughness and resilience. Jiu-jitsu classes are humbling: you’re going to get tapped out, get stuck, and feel like quitting some days. However, if you stick it out, you’ll fortify your ability to persevere and overcome adversity in all areas of life, be it a particularly intense sparring session or busy work days.
That same self-discipline also comes into play as you put effort into ranking up and earning new belts. We at Phenom BJJ, located in the San Francisco Valley, Los Angeles, know the hunger for that next stripe is real!
But BJJ forces you to embrace the journey rather than the destination: you’ll celebrate small wins and find satisfaction in the process. This mindset will help you appreciate the daily grind instead of resenting it.
3. Community, belonging, and peer support
As Aleksandar Chinkov and Nicholas Holt found in their research, BJJ athletes often cite the social connections and supportive environment as key motivators for sticking with the sport long-term. The bonds you form with your training partners provide encouragement, accountability, and a sense of belonging that positively impacts resilience and perseverance.
And let’s not forget about the incredible community aspect of BJJ at Phenom. From the first day you step onto the mats, you’re embraced by a tribe of humble badasses who will have your back through thick and thin. These people quickly become friends, training partners, and one big jiu-jitsu family you can always count on for support and friendship.
This sense of community is priceless, especially in today’s often isolating world where third places are becoming rarer. The gym becomes exactly that, your home away from home, a place to find meaningful connections, relieve loneliness, and surround yourself with like-minded people striving for growth (while getting one hell of a workout.)
4. Confidence, empowerment, and wellness
Speaking of growth, there’s nothing quite like the confidence boost you get from conquering challenges on the mats. Every promotion, every “aha!” moment when a technique finally clicks, it’s like soul food for your self-belief. You start to see yourself as someone who can take on any obstacle through hard work and perseverance.
For many students, especially adults, Brazilian Jiu-Jitsu classes provide a powerful outlet for releasing pent-up frustrations, anger, and aggression in a controlled, healthy, and fun environment. Channel those emotions into your training, and you’ll find greater inner peace and clarity off the mats!
While the mental health perks are huge, BJJ can benefit your physical well-being in amazing ways. Research by Holly Reusing found that regular training improves cardiovascular health, strength, flexibility, bone density, and more while reducing blood pressure and body fat percentage, which are linked to better self-esteem and higher confidence. With a fortified body and mind, you’ll have nearly limitless energy to conquer each day.
Oh, and the principles of BJJ can enhance your cognitive functioning. You might not believe it, but you’re giving your brain a full workout as you learn to think strategically, make split-second decisions, and remain focused under pressure. This mental cross-training can boost your concentration, memory, decision-making skills, and creativity in your daily life.
5. Goal-setting and personal growth
For many practitioners, Brazilian Jiu-Jitsu is more than a hobby or a way to get fit, it’s a platform for ongoing personal growth and goal achievement. The stepped belt rank system provides a clear roadmap to work toward, instilling discipline and a sense of purpose.
As you set milestones like earning your blue or purple belt, you’ll experience an incredible sense of accomplishment. More important, however, is the concrete evidence of your ability to commit to a long-term process and see it through, a mindset that translates to all areas of life.
All in all, many students also find that jiu-jitsu classes help them become better versions of themselves. The sport’s core values like honor, humility, and respect become ingrained into your daily habits and interactions, and, as we mentioned before, you’ll have more patience, be quicker to let go of your ego, and walk through the world as someone always eager to learn.
Experience these life-changing benefits with Phenom BJJ in San Fernando Valley LA!
So why are we such advocates for Brazilian Jiu-Jitsu? Because we’ve witnessed its awesome benefits first-hand! At Phenom BJJ, located in the heart of the San Fernando Valley, we’ve seen people from all walks of life – young, old, athletic, and even formerly sedentary – find new reserves of confidence, calmness, purpose, and mental grit through this beautiful martial art.
Whether you’re struggling with stress, anxiety, lack of motivation, imposter syndrome, anger issues, or just need a community to call your own, taking a jiu-jitsu class at Phenom BJJ could be your first step into a much better life.
Our world-class academy offers programs for everyone!
The Little Sieto (ages 4-7) and Phenom BJJ Kids (ages 7+) provide a fun and safe space for children to learn discipline, confidence, and respect through BJJ fundamentals. For teens, we have all-level classes that combine technique instruction with live training to build well-rounded skills on and off the mats.
Our adult program is second to none: you can master the core concepts of BJJ in the Fundamentals program or take it further by joining our No-Gi classes (without the traditional uniform) to train in a fast-paced, high-intensity environment.
We even offer kickboxing classes for kids and adults and only woman's classes! No matter your choice, you’ll become part of the incredibly supportive Phenom BJJ family from day one.
What are you waiting for? Experience the life-changing benefits of BJJ for yourself! Book a FREE intro session by clicking here today. We can’t wait to welcome you and be part of your journey towards a healthier, more confident, and extraordinary life.
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