Aikido: From the Mat to Life
What if I could make life flow like Aikido?
Aikido is the foundation upon which I move through life. (Did I really just write this?)
I started Aikido as a nine-year-old girl, much too small for my age, but I was drawn to the strong look of the gi and the colorful belt worn by the young practitioners in the gym, that I originally joined for a gymnastics class (… which I disliked a lot because of the pink suits we had to wear 🙈).
Aikido has accompanied me through my childhood, the turbulent teenage years, adulthood, my years abroad, and many changes in life. There is probably nothing that has been as constant by my side as this Japanese martial art. And along with it, the people with whom I trained and learned. I am sure, they have have fundamentally shaped how I see and understand the world and the people in it.
The more I reflect on it, the more I see how Aikido’s principles offer a path to moving through life with greater presence and strength - helping me navigate social interactions in a way that fosters deep connection with ourselves and others while also empowering us in conflicts and power dynamics. On top, it trains my inner fighter, so that she knows what to do when fighting is the only option.
So, I just decided, that would like my first Substack article to be a joyful ode to Aikido.
Important note: If you also practice Aikido, it is important to know that I will describe "my" Aikido here, as I have learned it over 35 years of Aikido training (Tendoryu with Shimizu Sensei, Aikikai with Asai Sensei & Iwama with Saito Sensei, and Kishinkai Aikido under Leo Tamaki Sensei). Aikido is so diverse, and I certainly don’t the authority to say which style is better, more original or more efficient. None of us has, I guess. Therefore, I invite you to look for the parallels to your own understanding of Aikido in the following, rather than focusing on the differences. And let me know in the comments, how you were shaped by Aikido - maybe even differently.
My most important learning: Harmony instead of antagonism
"Injuring an opponent means injuring oneself." (Morihei Ueshiba)
We Europeans tend to find the "Far Eastern" perspective on life very inspiring but usually not very practical. It seems inapplicable here in our Western regions, because we learn think differently. For instance, we learn early in our careers in team contexts to play the "Devil’s Advocate" or to "challenge the process" in projects. Both usually contain a confrontational, antagonistic connotation, which we perceive as invigorating and constructive in our Western thinking.
On the other hand, the Eastern approaches emphasize harmonization or blending and require us to go not against, but with the energy of a process. This might sound gentler than it is meant in practice. In practice, it mostly means: no matter what you do, do not block. (Assuming I might be the weaker one, I won’t achieve anything by blocking.)
The challenge is that our rather confrontational approach often results in a scenario of latent mutual attacks. Our instinctive human reactions to threats are usually either to "freeze in fear" or to follow the "attack is the best defense" principle (= fight, flight or freeze). Freezing is dangerous for the self because it cannot protect itself, while attacking escalates quickly and thus increases the risk of harm for both ourselves and the other.
Whenever we try to resolve disagreements in personal or business relationships with a win-versus-lose mentality, someone gets hurt. Or they get frustrated and probably seek revenge. This often-experienced pattern does not provide a solid foundation for positive social interaction. Once such a spiral is set in motion, it is difficult to break. I rather like the Eastern cultures for approaching disagreements with a win-win mindset. It is about finding ways that allow both parties to obtain what they want.
The Goal: To learn how to survive
"The way of the warrior is to make peace." (Morihei Ueshiba)
For those who are unfamiliar with Aikido or who think it’s just a choreographed gentle movement art (to be honest, it's way too often practiced that way), here’s a brief look at its origins.
Aikido was developed by the founder Morihei Ueshiba (1883 – 1969) in the first half of the last century, blending numerous old martial arts and his experience as a soldier, bodyguard and teacher for the armed forces. It drew from the combat and sword techniques of the samurai, falling techniques similar to Judo, joint locks and throws similar to Jiu-Jitsu, and even elements of combat with spear and bayonet. I like to believe, that the roots of Aikido lie in the old Daito-Ryu Aiki-Jujutsu of the samurai, that was secret for centuries and was passed down only to the highest members within the samurai clans.
Although Aikido is no longer a battlefield martial art, the goal of training is still the same: to learn how to survive. This is why it is not suitable as a combat sport. If you want to survive, anything is allowed, especially what’s prohibited in other combat sports: eye gouging, groin kicking, hair pulling joint breaking, etc.
Another thing that makes Aikido quite unique is the idea to always assume to be at a disadvantage, like physically inferior, smaller, weaker, less trained, less aggressive etc. Here, the famous Aikido-principle of "using your opponent's energy" comes into play: The attacking energy of the assailant is absorbed and expanded so that it turns back against the attacker, causing them to lose their balance and, as a logical consequence, fall to the ground (head first, if possible… seriously! ).
To be honest, as harmonious and beautiful as Aikido might look, the techniques of Aikido theoretically still aim at the destruction of the attacker by dislocating limbs, or breaking joints or preferably the neck. This makes the training demanding, as only clear agreements, slow execution, and mastering the Aikido fall can protect the training partner. I became especially aware of this since training with Leo Tamaki. (In this video with MMA specialist Jesse Enkamp, one can get a good sense of Leo’s form of Aikido.)
Aikido Techniques: Training the Inside Through the Outside
“When you move, techniques are born.” (Morihei Ueshiba)
Aikido consists, like all martial arts, of both "internal forms," the philosophical principles such as Ki (energy), Zanshin (focused mind), Fudoshin (unshakable mind), Awase (blending), etc., and its outer forms, the techniques, or practice routines. Only together – the internal and external forms – do they make up Aikido. In Aikido training, the external forms (the exercise techniques) serve as a means to experience, learn, and cultivate the internal forms (the philosophical principles). There are techniques with sword, knife, or staff and unarmed techniques, all of which are based on weapon attacks.
The great variety of Aikido movements is actually based on a few basic techniques and attacks, all of which can be freely combined. The more advanced the Aikidoka, the freer their techniques become: “Enter through the form, and exit the form.” (Old Japanese proverb)
Philosophy: The Way of Connecting with Energy
The term Aikido consists of these three syllables: Ai 合 = harmony, Ki 氣 = life energy, Do 道 = life path. These translations are not definitive, and a direct combination of the words (as in the heading here) is actually not helpful. One can spend a lifetime learning and contemplating the philosophy of Aikido. None of it would ever be final.
In the following, I would like to introduce two (of many) principles of Aikido that also appear in many other Asian martial arts and are easy to apply in every day life: Fudoshin and Ki.
The Principle of Fudoshin: The Unshakable Mind
Fudoshin describes a state of inner calm, composure, and unwavering determination, regardless of external influences. In Aikido, we train through the thousands of repetitions of techniques to stay calm in stressful or dangerous situations and to act without hesitation but with clear awareness. Even if a training partner attacks with great force or speed, the task is to maintain a calm mind and execute calm movements, not to adapt to the other person’s pace but, on the contrary, to slow them down with the calm response.
The Principle of Ki: The Life Energy That Dwells in All Things
Ki tries to describe something similar to the Chinese Qi or Chi meaning something like "life energy." It refers to the combination of one’s mental and physical energy. According to many Eastern cultures, Ki resides in everything that exists and happens. In an ever-changing reality, Ki is the only constant. However, Ki should not be seen as a stationary energy but as a flowing one. Whoever cultivates their Ki and the flow of their Ki through their own body via relaxation and tension, movement and rest, enters into a powerful process. This connects a range of physical and mental abilities consciously, and helps us overcoming mental or physical challenges that we would never be able to tackle with only one of the two energies.
In an later article, I might try to dive deeper into some of the other concepts of Aikido, as I’d like to understand them better myself. But first, I would like to share a small collection of Aikido concepts that I also try to apply in my others sports like boxing, strength training, but also in my job, in leadership, and my political activities:
Relaxing, feeling, and accepting is more powerful than fighting and resisting.
Harmonizing means connecting energies so that the clear division between attack and defense dissolves and complements itself. This is very helpful in sparring. As my reflexes decline and I can hardly keep up with the younger ones in boxing, trying to feel connected with my sparring partner makes my body move before my mind even grasps what’s happening. This way, I can compensate for my lack of speed. The same principle applies to strength training and yoga: don’t fight tension with tension.
Aikido comes from the center.
Leadership does too. Without a sharp awareness of our own values, attitudes, and needs, all leadership efforts - just like Aikido techniques - will be unstable. As a leader understanding my own foundation I can better navigate uncertainty, adjust to challenges, and inspire trust while not being thrown off balance.
Not every impending conflict has to end in confrontation.
In power plays or verbal attacks I try to blend through listening, connecting with the energy of the situation, and truly become aware the intentions of the other. This might help me find ways for both of us to get what we want. If I tense up and become defensive (which I still do sometimes), both body and mind become trapped, and a power struggle emerges, rarely leading to a good outcome. When we believe we know what we want and insist on defending it at all cost - opposing others’ intentions from the start — we often create friction in our relationships before the situation even has a chance to unfold.
If people don’t want to follow me, I cannot force them.
Pressure leads to resistance and blocking, creating a downward spiral that ultimately harms both sides. I must pay attention to the connections between myself and my surroundings. By merging the roles of leading and following, I can increase the energy, making the situation both palpable and leadable. When I tune into this energy and its direction, I can follow the flow and lead from there. Situational awareness teaches me to find the right timing—not to move too quickly or too slowly.
Self-Leadership by Aikido?
"Can there really be a martial art in which you defeat your attacker with a smile?" (Morihei Ueshiba)
Aikido is Power and Presence. Of course, to be present and powerful is more than just applying a few Aikido principles. Especially without prior experience in Aikido, the principles above may sound inspiring but too abstract.
However, they can easily be physically experienced. Even beginners can feel the distinct difference and gain strength when they connect body and mind. Makes me happy to have learned to experience the gentle power of their body through awareness, to have experienced what the practice of simple tasks like stable, relaxed standing and centering can do, how I can generate energy without even moving, and how - as an physically weaker person - I can develop superior strength.
“The secret of Aikido lies not in how you move your feet, but how you move your mind.” (Morihei Ueshiba)
Hi, I’m Lena. I’m a performance coach, author and lecturer helping high performers in politics, business, and professional sports grow. I believe, “If you want to lead something, it must be in motion.” I’m an Aikido practitioner, a long-distance triathlete and a personal trainer, and share my thoughts about the body, embodiment, self-leadership, and martial arts.