How did Bas Rutten's childhood experiences with bullying and martial arts shape him?

Growing up with severe eczema and asthma, Bas was bullied daily. After watching Bruce Lee in 'Enter the Dragon,' he was inspired to learn Taekwondo to defend himself. His first street fight, where he knocked out a bully, made him realize raw strength wasn't everything. This led him to take on other bullies and eventually to a career in various martial arts, including kickboxing.

Can you describe the unique rules of Pancrase and why they were influential?

Pancrase rules were tailored for Japanese fighters, featuring open-hand strikes, shoes for leg locks, and 'rope escapes' (allowing a fighter to touch the ropes to break a submission, similar to an eight-count). While seemingly unusual, these rules provided fighters with more ring time and varied scenarios, which Bas Rutten believes contributed to many Pancrase fighters becoming UFC Champions.

What was the atmosphere like at Pride Fighting Championships events in Japan?

Pride events were massive, often drawing 45,000 to 91,500 people, far exceeding the UFC at the time. They featured 'bizarre matchups' like Bob Sapp against much smaller opponents, which were highly popular with the Japanese audience. The rules were also more 'savage,' including techniques like soccer kicks to a downed opponent, making for incredibly exciting and sometimes terrifying fights.

How does professional fighting differ from street self-defense, according to Bas Rutten?

Professional fighting has rules; street defense does not. Bas emphasizes that self-defense requires basic, high-percentage techniques and situational awareness, prioritizing de-escalation and escape. He warns against relying on complex moves learned in a few classes and stresses the importance of training under pressure to mimic real-life stress, as emotions and ego can be detrimental in a street fight.

What techniques does Bas Rutten recommend for de-escalation as a bouncer?

Bas would take individuals involved in a conflict aside, away from the crowd, to help them calm down. He would then break down the situation to reveal the often-trivial cause, encouraging them to see the stupidity of fighting due to alcohol. Looking at a person's hands and maintaining distance are crucial for safety.

What was Bas Rutten's experience working on Grand Theft Auto IV?

Bas Rutten did motion capture for all the fighting in GTA IV, making history by insisting on hitting solid objects to make the animations more realistic. He also had his own comedic in-game TV show, 'In The Man's Room With Bas,' where he improvised and created a psychotic, funny persona.

How has prayer and Catholicism impacted Bas Rutten's life?

Bas Rutten describes himself as a devout Catholic who starts each day with prayers, including the Rosary. This practice serves as a form of meditation, helping him focus and find calm. His faith has transformed him into a more controlled, less aggressive person, focusing on being a 'good guy' and helping others, leading to positive changes in his family and personal well-being.

What is the O2 Trainer and how does it improve breathing?

The O2 Trainer is an inspiratory muscle trainer that works by providing resistance during inhalation. This forces the diaphragm and other breathing muscles to work harder, making them more efficient and stronger. This training can increase oxygen intake, improve stamina, and potentially alleviate symptoms of conditions like asthma and COPD, as demonstrated by clinical studies.

How does incorrect breathing affect the body and stamina?

Most people breathe incorrectly by chest breathing. This uses accessory muscles (traps, shoulders, neck) and is less efficient than diaphragmatic (belly) breathing. During strenuous activity, if breathing muscles are weak, the body diverts oxygenated blood from other muscles to support breathing (a phenomenon called metaboreflex), leading to gassing and reduced stamina. Training breathing muscles prevents this 'blood stealing.'

What effect does age have on lung capacity and how can the O2 Trainer help?

After age 29, thoracic flexibility (chest flexibility) begins to decrease, leading to a reduction in lung size. While the O2 Trainer cannot increase lung volume beyond its original adult size, it can restore lost flexibility and strength to the breathing muscles, allowing the lungs to return to their maximum previous capacity.

How should a beginner incorporate the O2 Trainer into their routine, especially for high altitude preparation?

Beginners should use the O2 Trainer first thing in the morning, focusing on diaphragmatic breathing while sitting and grabbing a chair to prevent shoulder elevation. Start with 30 front-breathing repetitions one day, then 15 back-breathing repetitions the next, gradually increasing back-breathing reps to 30. For high altitude preparation, it's recommended to do both front and back breathing exercises twice a day for 30 days.

Key Moments

UFC Hall of Famer Bas Rutten on Self-Defense, Savage Fight Stories, Breathing Techniques, and More

Tim Ferriss

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Key Moments

TL;DR

Bas Rutten shares life stories, combat techniques, and promotes breathing exercises for health and performance.

Key Insights

The Dutch martial arts scene developed by combining Western boxing with kicks, leading to Dutch kickboxing's global dominance.

Rutten's childhood struggles with eczema and asthma fueled his desire to learn martial arts for self-defense, which he later used to overcome bullies.

Pancrase's unique rules, designed for Japanese fighters, inadvertently created a training ground for future UFC champions by promoting diverse skill sets.

Pride FC was a dominant MMA organization known for its massive scale, unique matchups, and savage rules before its acquisition by the UFC.

Effective self-defense relies on situational awareness, de-escalation, and high-percentage techniques, not just combat skills.

Breathing exercises, particularly using the O2 Trainer, can significantly improve athletic performance, health, and overall well-being by strengthening respiratory muscles.

THE RISE OF DUTCH MARTIAL ARTS AND EARLY LIFE CHALLENGES

Bas Rutten's journey began with overcoming significant childhood health issues, including severe eczema and asthma, which led to him being bullied. This adversity, coupled with the inspiration from Bruce Lee's "Enter the Dragon," motivated him to pursue martial arts. Simultaneously, the Dutch martial arts scene was evolving, with fighters like Ramon Dekkers pioneering Dutch kickboxing by integrating Western boxing techniques with traditional kicking, ultimately excelling against Thai fighters and establishing a powerful legacy.

TRANSITION TO FIGHTING AND THE PANCRASE EXPERIENCE

After a brief stint as a bouncer, Rutten's path to professional fighting was unconventional, including a short-lived kickboxing career that led to a loss. He later became involved with Pancrase in Japan, a promotion with unique rules that, while designed to favor Japanese fighters, fostered well-rounded athletes. Rutten's early success in Pancrase, including a brutal debut fight, quickly made him a star, culminating in his signature "Rutten jump" and a significant career in Japanese MMA.

DOMINANCE IN PRIDE FC AND THE MMA LANDSCAPE

Rutten's involvement with Pride Fighting Championships placed him at the forefront of a powerhouse MMA organization. Pride was known for its massive events, unconventional matchmaking, and intense fights, setting a higher standard than contemporary organizations like the early UFC. Rutten's commentary and insights during this era provided a unique perspective on the sport's evolution and the strategic implications of its rulesets, contributing to the global recognition of MMA.

THE PHILOSOPHY OF SELF-DEFENSE AND SITUATIONAL AWARENESS

Rutten emphasizes that effective self-defense extends beyond combat skills, focusing heavily on situational awareness and de-escalation. He stresses the importance of avoiding conflict and using de-escalation tactics, drawing from his extensive experience as a bouncer. When conflict is unavoidable, he advocates for high-percentage techniques and understanding that street fights are vastly different from professional bouts, requiring a commitment to continuous, pressure-tested training.

THE SCIENCE OF BREATHING AND THE O2 TRAINER

A core aspect of Rutten's later work involves promoting respiratory health and performance through the O2 Trainer. He explains that most people breathe incorrectly, not engaging their diaphragm, which compromises oxygen intake and muscle efficiency. By strengthening breathing muscles, individuals can improve stamina, reduce fatigue (gassing), and enhance overall physical and mental well-being, with the O2 Trainer offering a scientifically backed method to achieve these benefits.

SPIRITUAL GROWTH AND PERSONAL TRANSFORMATION

Rutten shares his journey of spiritual growth, finding solace and guidance through prayer, particularly the Rosary. He uses prayer as a form of meditation and a tool for self-discipline, emphasizing the core tenets of treating others well and controlling one's vices. This practice has profoundly changed his life, improving his relationships and personal outlook, and he advocates for a life of purpose focused on helping others and self-mastery.

Mentioned in This Episode

●Products

●Software & Apps

●Companies

●Organizations

●Books

●Concepts

●People Referenced

Bas Rutten's Self-Defense & Breathing Training Tips

Practical takeaways from this episode

Do This

Practice situational awareness by observing your surroundings constantly (e.g., in a bar, know fire escapes) (3424)

De-escalate conflicts calmly by taking involved parties aside and discussing the situation to identify the core, often trivial, issue (3768)

Always observe people's hands in a confrontation, expecting potential weapons or hidden movements (3855)

If a fight is unavoidable, aim for decisive, simple techniques, and prioritize your safety over ego (3988)

Protect yourself with improvised weapons like a bar stool if facing a knife attack to create distance (3925)

For gun defense, control the barrel and be aware of loved ones in the line of fire (4012)

Train your inspiratory muscles daily with the O2 Trainer, starting with 30 front repetitions and gradually adding 15-30 back repetitions, alternating muscle groups (6683)

Focus on diaphragmatic (belly) breathing, deliberately expanding your core rather than raising your shoulders (6748)

Completely exhale to remove stale air before inhaling, maximizing oxygen intake (6694)

Swallow after inhaling with the O2 Trainer, especially for exercises with movement, to prevent drooling (6936)

Avoid This

Do not provoke fights or let your ego dictate your actions; avoid conflict whenever possible (4191)

Do not rely solely on self-defense classes without pressure testing your skills through amateur sparring or controlled drills (3237)

Do not assume a few self-defense classes are enough to handle real-life violent confrontations (3533)

Do not use only chest breathing; it's less efficient and uses more energy than diaphragmatic breathing (5992)

Do not attempt the smallest O2 Trainer setting or rush repetitions; focus on proper technique and full inhalation (7448)

Do not expect immediate stamina improvement; breathing muscles need a consistent 30-day training period (6497)

Common Questions

Bas Rutten believes it stems from the Dutch desire to be recognized as a small country and a strategic development in kickboxing. Dutch fighters combined Western boxing with kicks after experiencing losses in Thailand, creating the highly effective 'Dutch kickboxing' style. Their natural height and strength also contribute to success in heavyweight combat sports.

Topics

Mental Health & Psychology Human Performance Mindset & Self-Improvement Breathing Techniques Clean Eating MMA History Self-defense Strategies Martial Arts Philosophy Stamina Training Conflict De-escalation Spiritual Discipline

Mentioned in this video

Products

O2 Trainer

An inspiratory muscle training device co-developed by Bas Rutten, designed to improve breathing efficiency and stamina. It's used by athletes and individuals with respiratory conditions.

VCR

A video cassette recorder, which Bas Rutten was given in his Swedish jail cell.

Kung Fu Shoes

Footwear Bas Rutten wore as a child, along with homemade nunchaku.

Body Action System

A punching and kicking device created by Bas Rutten, designed for realistic training without joint impact, sold by the UFC.

Locations

Japan

The country where Tim Ferriss was an exchange student and where Bas Rutten began his professional fighting career in Pancrase.

Lumpinee Stadium

A famous Muay Thai stadium in Bangkok, Thailand, where Ramon Dekkers achieved a notable knockout.

New York City

Where Tim Ferriss met and trained with Coban.

California

State mentioned in a discussion about petty theft laws and behaviors.

Sweden

Location of a notorious bar fight Bas Rutten was involved in, leading to his arrest and a prolonged legal ordeal.

Netherlands

Bas Rutten's home country, noted for its strong martial arts tradition and kickboxers.

Saitama Super Arena

A large multi-purpose arena in Saitama, Japan, where Pride Fighting Championships held many of its events.

Thailand

Country where Dutch kickboxers initially struggled but then adapted to dominate Muay Thai.

Hawaii

Where Bas Rutten broke a toilet with his head during a drunken fall.

San Francisco

City where Tim Ferriss lived and trained at a Muay Thai gym, recounting various street fight incidents involving fellow trainees.

People

Satoru Sayama

Founder of the Japanese MMA organization Shooto.

Ramon Dekkers

A legendary Dutch Muay Thai fighter and Bas Rutten's idol, who was the first foreign fighter of the year in Thailand.

St. Francis of Assisi

Considered the patron saint of animals and the environment, brought up as an analogy for Bas Rutten's ability to tame birds.

Frank Shamrock

MMA fighter and UFC Champion, sibling to Ken Shamrock, also from Pancrase.

Maurice Smith

A former kickboxer and MMA fighter who became a UFC champion after fighting in Pancrase.

Yuki Kondo

A Japanese Pancrase fighter Bas Rutten names as impressive.

Wanderlei Silva

A Brazilian mixed martial artist known for his aggressive fighting style and soccer kicks, who fought in Pride.

Frank Lobman

A kickboxer known as 'The Animal' whom Bas Rutten unknowingly agreed to fight after a long break from competition.

Minoru Suzuki

A Japanese fighter and co-founder of Pancrase, who scouted Bas Rutten for the organization.

Osami Takahashi

A Japanese fighter and 'party guy' whose shinbone Bas Rutten accidentally broke with a heel hook.

Mas Oyama

The founder of Kyokushin karate, mentioned in relation to John Bloomin.

Fedor Emelianenko

A Russian heavyweight MMA fighter, considered one of the greatest of all time, who fought in Pride.

Dana White

President of the UFC, who challenged Pride's best fighters against UFC champions, observing the scale of Pride events.

Lyoto Machida

Former UFC Light Heavyweight Champion and Karateka, who experienced significant improvements in his breathing and stamina using the O2 Trainer, especially after recovering from COVID-19.

Semmy Schilt

A Dutch kickboxer and mixed martial artist, mentioned for his impressive fighting.

Yuki Shibuya

A tough Japanese Pancrase fighter Bas Rutten had a draw against.

Masakatsu Funaki

A Japanese fighter and co-founder of Pancrase, who scouted Bas Rutten and later had a significant rematch with him.

Bob Sapp

A large American martial artist, kickboxer, and professional wrestler who became a celebrity in Japan, notably fighting Mirko Cro Cop.

Chuck Liddell

Former UFC Light Heavyweight Champion, mentioned in the context of UFC challenging Pride fighters. He fought Quinton 'Rampage' Jackson.

Joey Diaz

A comedian who introduced Bas Rutten to Dr. Biza Brkic and is a user of the O2 Trainer for his Brazilian Jiu-Jitsu classes.

Ken Shamrock

A prominent MMA fighter, known for his leg locks, who frequently fought in Pancrase and later became a UFC Champion.

Guy Mezger

An MMA fighter who became a UFC Champion after fighting in Pancrase.

Jon Bluming

A high-ranking Kyokushin karate practitioner from whom Bas Rutten learned an inverted heel hook.

Nogueira brothers

Brazilian twin brothers and MMA fighters, Antônio Rodrigo and Antônio Rogério Nogueira, who competed in Pride.

Kazushi Sakuraba

A Japanese mixed martial artist and professional wrestler, considered one of Tim Ferriss's favorite fighters from Pride.

Ron Waterman

An American mixed martial artist, known as 'The Fighting Pastor', who Miracle Cro Cop was facing.

Amir Peretz

A self-defense expert and friend of Bas Rutten, known for his incredibly fast gun disarms and knife defense teachings, featured in the 'Seven Skills to Save Your Life' course.

Ernesto Hoost

A renowned Dutch kickboxer, trained with Jan Plas and Jan Vos, who helped develop the Dutch kickboxing style.

Jan Plas

A Dutch trainer who, along with Jan Vos, developed the Dutch kickboxing style.

Rob Kaman

A Dutch kickboxer and one of the pioneers of Dutch kickboxing, known for his aggressive style.

Mirko Cro Cop

A Croatian mixed martial artist and kickboxer known for his powerful kicks, especially his left high kick, and stoic demeanor. Bas Rutten had a famous prank with him involving Mauro Ranallo.

Quinton 'Rampage' Jackson

An American mixed martial artist, former UFC Light Heavyweight Champion, known for his slams and chains, who competed in Pride.

Mark Kerr

An American mixed martial artist and wrestler, mentioned as a 'monster' during the era of the 'Smashing Machine' documentary.

Biza Brkic

A world-renowned breathing expert who taught Bas Rutten a rigorous course on breathing and incorporated his O2 Trainer research into her book.

Usain Bolt

Jamaican sprinter and world-record holder, whose training methods, including high-altitude tents and inspiratory muscle training, were discussed.

Tony Ferguson

An American mixed martial artist, noted by Bas Rutten as having 'unlimited stamina' due to his diaphragmatic breathing.

Bas Rutten

Dutch-American actor, former mixed martial artist, kickboxer, professional wrestler, UFC Heavyweight Champion, and three-time King of Pancrase World Champion. Co-host of Inside MMA and commentator for Pride Fighting Championships.

Peter Aerts

A famous Dutch kickboxer mentioned by Tim Ferriss.

Jan Vos

A Dutch trainer who, along with Jan Plas, developed the Dutch kickboxing style.

Bruce Lee

Legendary martial artist and actor who inspired Bas Rutten to pursue martial arts and defend himself from bullies.

Chris Dolman

Referred to as the 'Godfather of mixed martial arts' in Holland, who recruited Bas Rutten for free fighting.

Mauro Ranallo

Bas Rutten's commentating partner at Pride, who was pranked by Bas Rutten and Mirko Cro Cop.

Mark Coleman

An American wrestler and mixed martial artist, former UFC Heavyweight Champion, depicted as a 'monster' and known for powerful techniques. Bas Rutten plays a prank involving urine samples, claiming one sample is his.

Alex Gong

An instructor at Fairtex Muay Thai gym who was tragically shot and killed after a road rage incident.

Organizations

Pancrase

A Japanese mixed martial arts organization that Bas Rutten was a three-time world champion in.

Glory

A major international kickboxing promotion, mentioned alongside K-1 for its heavyweight style.

Yakuza

Japanese organized crime syndicate, mentioned in connection with suspicions of money laundering for Pride Fighting Championships.

Shooto

A Japanese mixed martial arts organization mentioned as being founded by Satoru Sayama.

UWF

Japanese pro wrestling circuits where Tim Ferriss observed occasional real knockouts.

K-1

A premier kickboxing organization mentioned for its heavyweight focus where Dutch fighters excelled.

Fairtex

A Muay Thai gym in San Francisco where Tim Ferriss trained.

UFC

A mixed martial arts promotion company where Bas Rutten was a heavyweight champion and later inducted into its Hall of Fame.

UFC Hall of Fame

The hall of fame for the Ultimate Fighting Championship, into which Bas Rutten was inducted in 2015.

Pride Fighting Championships

A prominent Japanese MMA organization where Bas Rutten worked as a color commentator.

Rings

An organization Chris Dolman was associated with, whose champion sparred with Bas Rutten.

Spy Bar

A bar in Sweden infamous for its bouncers, where Bas Rutten was involved in a large fight.

Concepts

Muay Thai

A combat sport utilizing stand-up striking along with various clinching techniques.

leukemia

A type of cancer of the blood or bone marrow, mentioned as an alternative illness Bas Rutten could have contracted instead of rheumatic fever.

Taekwondo

A Korean martial art characterized by its emphasis on head-height kicks, jumping and spinning kicks, and fast kicking techniques.

Eczema

A condition of irritated, inflamed skin that Bas Rutten suffered from as a child, leading to bullying.

Rheumatic Fever

An inflammatory disease that Bas Rutten contracted at four years old.

Exodus 90

A 90-day spiritual exercise for men, described as 'Lent on steroids,' involving fasting, prayer, and various disciplines, which Bas Rutten has completed twice.

Asthma

A respiratory condition characterized by spasms in the bronchi of the lungs, causing difficulty in breathing, which Bas Rutten experienced severely as a child and later resolved with the O2 Trainer.

Western Boxing

A combat sport utilizing only punches, which Dutch kickboxers integrated with kicks.

Krav Maga

A self-defense system developed for the Israel Defense Forces, known for its focus on real-world situations and efficiency, recommended by Bas Rutten.

Judo

A Japanese martial art and Olympic sport Tim Ferriss competed in during college, providing context for his thoughts on self-defense training methods.

Brazilian Jiu-Jitsu

A martial art and combat sport that focuses on grappling with particular emphasis on ground fighting and submission holds, mentioned as becoming widely known.

Media

Enter the Dragon

A martial arts film starring Bruce Lee that inspired a 12-year-old Bas Rutten to start martial arts.

Rosary

A string of beads used in many Christian traditions to count prayers, which Bas Rutten prays daily as a form of meditation and spiritual discipline.

The Ultimate Fighter

A reality television series that significantly increased the popularity of the UFC, allowing it to surpass Pride.

Grand Theft Auto IV

A video game where Bas Rutten was involved in motion capture for fight scenes and had his own TV show segment, 'In The Man's Room With Bas'.

Inside MMA

A television show on Axis TV where Bas Rutten was a co-host from 2007 to 2016.

Software & Apps

Nunchaku

A traditional Okinawan martial arts weapon consisting of two sticks connected at one end by a short chain or rope, which Bas Rutten made himself as a child.

Breathing for Warriors

An online course (BreathingForWarriors.com) developed to teach advanced breathing techniques.

Pubmed.gov

A free search engine accessing databases of references and abstracts on life sciences and biomedical topics, used to verify studies on inspiratory muscle training.

Latin

Ancient language used in Catholic prayers, which Bas Rutten learned for his Rosary practice.

Breathing IQ

A website (BreathingIQ.com) that provides information on how to measure one's breath and related metrics.

Catholic Exchange

A website where Tim Ferriss found research on Bas Rutten's prayer habits.

Companies

Tokyo TV

A Japanese television network that pulled out of its association with Pride due to public image concerns regarding the Yakuza.

Twitter

Social media platform mentioned where Bas Rutten can be found.

YouTube