For a while, I have wanted to write about boxing. It’s something that amazed me as a child and as an adult, I participated in it for several years. Boxing is difficult in contrast to my previous thought where I believed it was simple. In retrospect, boxing is limited and finite, and its main difficulty is mastery and execution of combinations. I know boxing has many great benefits and you too can benefit from all the same or similar benefits because, if you didn’t already guess it, boxing is a physical activity. As such, boxing provides benefits in mood, endurance, confidence, and even self-defense. However, I began to think about my love for the sport, and how this can converge with therapy.
Since each exercise has different goals, it is important to know your focus so you select the most appropriate activity. Click To TweetIn the media
In movies, I have seen how it motivates people to become greater than life, but to some extent, those were only movies and stories created to entertain. I have no issue with entertainment, but I wanted to find some hard, cold evidence of boxing as a therapy. Cue in Google. I found that boxing is already used as therapy in Rock Steady Boxing, Therapeutic Boxing, and Therapy Boxing.
Some organizations already exist
Typical unique modalities of Rock Steady type classes include a class/group workout designed to improve effects of Parkinson’s disease. Conversely, Therapeutic boxing includes short conversations and processing prior to each session. Lastly, Therapy Boxing incorporates professional boxers in the training aspect, and a License Counselor alongside. Their focus is on boxing technique coupled with behavior modification, emotional healing, and Autism Spectrum Disorder.
All 3 programs are goal oriented and vary based on client needs. With Rock Steady like classes, the focus is on balance, gait, activities of daily living, and quality of life. Therapeutic boxing like sessions focuses on symptoms of Mental Illness such as anxiety and depression by focusing the mind and body in the present moment and taking people away from ruminating thoughts or worries.
Common positive Outcomes:
- Decreased Fear and anxiety
- Improved Breathing
- Improved Confidence
- Improved frustration tolerance
- Improved mindfulness
- Improved stress
- Improved gait/coordination/balance
- Improved concentration
- Improved quality of life
- Many more…
In my opinion, this is a great start to using non-conventional forms of therapy to further enhance an individual’s skills based on preferred learning style. I can speak for myself, that sitting and processing information alone is not my best learning environment. Therapy coupled with boxing provides a perfect environment to practice skills mindfulness, deep breathing, and frustration tolerance to name a few.
In one study, the use of 24 move shadow boxing proved to have “beneficial effect[s] on depression, anxiety”. Having this kind of evidence and testing is further solidifying the position of what many already know, physical fitness has positive impacts on daily life. With that said, you can receive benefits from any activity by doing them on your own, but for real therapeutic value, we cannot forget the use of processing with a therapist. Therapeutic boxing is conducted under the supervision of both doctors and therapists, while Rock Steady has some training in the field. Therapy boxing seems to have a good blend of a therapist and professional influence.
Shadow boxing vs. Boxing
Shadow boxing is the act throwing punches, jabs, or hooks into the air as if you are boxing an invisible person. Shadow boxing helps build technique, pace, rhythm, and habit. On the other hand, ordinary boxing requires you to be face to face with another person. Boxing or sparring allows for people to work on the skills they already know, but in real time. A person’s stress response activates while sparring because they are in a combat-like situation. This can cause a person to work through a stressful situation differently than a more relaxed shadow boxing situation.
Similarly, if you complete a boxing workout, you have same or similar opportunities to engage in meaningful physical movements as shadowboxing. The main difference between boxing bag workouts and shadow boxing are the goals. In shadowboxing, you can pick one of several areas of focus (footwork, breathing, etc.) as opposed to bag workouts where your goal is to incorporate your moves and hit a bag. Since each exercise has different goals, it is important to know your focus so you select the most appropriate activity.
Incorporate boxing into your life
If you are new to boxing, I encourage you to head over to a boxing gym and learn new techniques. Even if you do not want to spar with others, you will learn new skills that will benefit your life. (You should never be required to spar if you choose not to.) I did not spar until after 1 year I trained and even then I was not very good until after 3 years. With each time I went to the gym I can see the improvement and I learned to become more patient. I personally improved my physical health and ability to tolerate more without added stress.
Some people have compared boxing to chess. I can say that to an extent they are correct. My reasons are: every action has a reaction and if you know what reaction is next, you can prepare for it, and you must move in a strategic way. As you train and improve your skills (through trial and error) you learn to appreciate the sport and its difficulties which helps release any frustration, stress, and anger. However, bear in mind that on its own, boxing may not be a therapy even though you are gaining positive effects. Therapy would require you to incorporate other aspects.
Incorporate boxing into your practice
If you’d like to incorporate boxing into your RT practice, I recommend looking at therapy models mentioned in this article. Typical models are goal driven, based on physical or mental health wellbeing, and evidence-based practice. In addition, processing should be included. Most importantly you’re expected to document quantitative and qualitative finding on your client’s progress.
Boxing is a sport with a high risk of injury, so please ensure you have waivers and insurance coverage. Even though this sport’s modifications can limit risk, we need to allow for adequate protection of both yourself and your clients. Always know the limits of your clients and allow them to enjoy themselves. As a therapy, your focus is on meeting the goals of your clients. In opposition, competitive boxing is to compete and win matches. Towards the latter portions of your session, some practices have incorporated mindfulness, relaxation and breathing exercises. This is something you too can do.
Another important facet is location. Find a venue you can utilize as a boxing gym. If you would rather, you can contact a local boxing gym and contract for use of their facilities. When you first start out, contracting with a local gym may be the best option. Overall, it’s refreshing to see others as passionate about boxing as I am. I’ve always loved the idea of combining boxing’s benefits with therapy and here we have organizations already rocking and rolling.
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