Relaxation Techniques for Better Performance in Sparring

THE FOUNDATION OF CALMNESS UNDER FIRE

Sparring in Muay Thai can be intense, especially when the pressure is on.

One of the biggest challenges is staying relaxed and not letting the heat of the moment tighten you up. But relaxation isn’t just about staying calm—it’s about being able to flow, react efficiently, and keep your energy for the long haul.

Through the years of sparring and competing at a high level, I’ve learned that a relaxed fighter is a dangerous one. Here’s how you can make it work for you.

Breath control is the first thing you’ll want to master.

When you’re in the ring, the natural inclination is to breathe shallowly, especially if you’re feeling tense or trying to overpower your opponent. Instead, focus on steady, deep breaths, especially with every strike and movement.

This not only keeps your mind calm, but it also helps maintain your energy level for longer. For example, every time I threw a kick, I made sure to exhale with it, which allowed me to throw harder without feeling winded.

Next, sparring at the right intensity is essential.

You don’t need to go full throttle every time. In fact, dialing it back can be just as beneficial, especially when you’re working on technique or just gaining familiarity with your movements.

Lower intensity means you can think more clearly and act with less tension. It’s about finding that balance where you can still defend, counter, and throw punches, but without burning out too quickly or feeling too stiff.

A lot of fighters make the mistake of focusing too much on power.

We’ve all been there—throwing bombs to prove our strength or toughness.

The thing is, when you’re too focused on power, you tend to tense up. Instead, channel that energy into sharp, clean technique. Relaxed and fluid strikes often land more effectively than forced, power-hitting punches. Keeping it smooth allows you to stay in control, and the result is more explosive action when you need it.

You’ll also want to learn to roll with punches.

When you’re sparring, it’s inevitable that you’ll get hit. The key to not getting too shaken is to learn how to roll with the shots. This minimizes damage and keeps your body relaxed rather than rigid when you’re hit. Practice moving with the punches in training, so it feels like second nature when it happens in the ring.

One of the best ways to stay relaxed while sparring is to build familiarity.

Sparring often can significantly improve your comfort level. Over time, you get used to reading your opponent, anticipating their movements, and reacting quickly without overthinking.

The more experience you get, the less pressure you’ll feel, and that relaxation will naturally carry over into your technique.

Lastly, sparring should feel like a game, not a contest of who’s tougher.

Keeping a playful mindset can actually increase your performance. When you’re too focused on “winning” or “not losing,” you’ll tighten up, especially when you’re up against tough opponents.

Approach sparring as a chance to learn and develop, and you’ll find yourself having more fun and performing better.

Staying relaxed is something I didn’t always understand early in my career. I’ve had my fair share of tense, exhausting sparring sessions, especially when I was still figuring out the balance.

But once I embraced relaxation as a key part of my training, everything started to flow more smoothly. Sparring became less about surviving and more about improving my skills.

Now I want to hear from you—what do you do to stay relaxed during sparring? Have you had any breakthroughs with relaxation techniques? Let me know in the comments!

 Sean "Muay Thai Guy" Fagan is a professional Muay Thai fighter & coach.