Combining Psychotherapy and Bodywork A New Frontier in Holistic Wellness

1. 260 Vulture St, South Brisbane 4101 Queensland, Australia. Get Free Consultation +61 466 160 115 Home About Services  Video Insights Blogs Pricing Contact 5 Boxing Techniques That Strip Away Everyday Stress Well, let’s be real. Sometimes burnout happens. It hits the best of us. To be fair, I think it hit me this year. I’ve been trying to pick myself back up, but it’s been tough – because, as someone once told me, once you’re burnt out, it’s not easy to just snap back into momentum. It’s better to prevent it altogether. That said, I’d like to share some of what’s genuinely helped me. What you’re about to read is the result of many years – a true amalgamation – of study, movement, reflection, and hands-on experience. This is what’s helped me get clarity and calm back in my life. It’s also what led me to build On Point Mind and Movement, a practice shaped by the fusion of martial arts, psychotherapy, and somatic principles. Over time, I’ve learned just how much symmetry in movement (like in EMDR), breath control, and physical patterns can impact our nervous system. And the best part? We can actually use these things to help ourselves – sometimes in serious ways, sometimes in fun ones. Whether you’re into Muay Thai Brisbane, Thai Boxing Brisbane, or simply exploring Boxing Training Brisbane, these practices can support both physical and emotional resilience. This blog is also for anyone curious about stress relief boxing, Muay Thai Therapy, or even broader combat sports stress relief techniques that help with burnout and overwhelm. 5 Muay Thai/ Boxing Techniques That Strip Away Everyday Stress – According to a Pro Fighter and Counsellor Each move below combines intentional movement with evidence‑based mental‑health benefits. And for those training at home without gear – don’t worry, I’ve included smart adaptations. 1. Jab‑Cross Combo: Reset Your Nervous System This is the foundation. The jab-cross is like the metronome of boxing – simple, rhythmic, and sharp. It trains your body to snap into action and your brain to dial down the chaos. If you’ve got two fists and a few square metres of space, you can do this anywhere. Why it works: Symmetrical, high-intensity movement like jab‑cross has been shown to reduce anxiety and cortisol, while improving mood and cognitive clarity – consistent with findings from boxing interventions that combine HIIT and mindfulness (Bozdarov et al., 2022; Husain et al., 2025). How to do it: Foot stance: shoulder-width. Lead foot forward (left if orthodox, right if southpaw), back foot angled. Hands up: fists by cheeks, elbows in. Jab from lead hand; cross from rear with hip rotation. Exhale sharply at impact. At home: shadow‑jab‑cross in front of a mirror or cleared space if no bag. 2. Muay Thai Knee Strikes: Shift Emotional Tension Nothing gets you out of your head like driving a knee straight through resistance. This movement isn’t just raw power – it’s your hips, core, and breath moving in sync. If you’ve ever wanted to physically move through emotion, start here. Why it works: A six-week Muay Thai intervention improved mental quality of life (+21.9 %) and self-control (+24.7 %) in healthy men, suggesting that engaging hips and core helps shift physiological and emotional tension (Sahin et al., 2025). How to do it: Clinch against a wall, couch, or vertical pad (or shadow-clinch if alone – and by clinch, I mean grab their neck with both hands!). Drive knee upward from hips, tucking your pointed foot under you (forming a spear-like shape), then alternate with each side. Exhale sharply with each power strike. Reset base balanced and guard up. At home: use a sturdy chair or pillow against wall as a pad substitute. Muay Thai has been a core part of my personal Muay Thai Therapy journey, especially here in the Muay Thai Brisbane scene. 3. Shadowboxing: Moving Meditation at Home Shadowboxing is where you get to freestyle. This is about flow, breath, imagination. Rather than sticking to a simple combo – enhance those creative juices by combining different movements. If you don’t know of any combos, use the jab, cross and knees in varying patterns. Why it works: Shadowboxing is a core element in non-contact boxing therapies (like MBBT) shown to reduce symptoms of depression and anxiety while promoting self-agency and emotional release (Husain et al., 2025; Bozdarov et al., 2022). It also aligns with components of psychological well-being – engagement, meaning, accomplishment – in Muay Thai practitioners (Croom, 2014; Ozaslan & Sahin, 2025). How to do it: Choose your stance: orthodox (left lead), southpaw (right lead). Flow through combos: jab‑cross‑hook‑slip, rotating and shifting. Visualise stress you’re dismantling. Sync breath with punches. No equipment needed – works anywhere. This is a perfect example of Boxing For Mental Health that anyone can try. — 4. At‑Home Circuit: DIY Heavy‑Bag Alternative No gym? No partner? No drama. This circuit blends boxing and bodyweight to help you burn out stress right in your living room. It’s less Rocky Balboa and more everyday resilience you can build rep by rep. Why it works: HIIT-style non-contact boxing blends cardio, breath, and mental focus, facilitating mood uplift, stress relief, concentration boost, and self-esteem gains in clinical and non-clinical populations (Bozdarov et al., 2022; Husain et al., 2025). How to do it: Warm-up (2 – 3 min): dynamic stretching, and or skipping. 5 – 8 two-minute rounds: shadow combos + squats/push‑ups/knees. Rest 30 seconds, breathe deeply. Cool-down stretch and ground awareness. Try this for real, embodied Combat Sports Stress Relief. 5. Defensive Drills: Train Calm Under Pressure This is the underrated side of boxing. Dodging, slipping, weaving – they teach you not just how to avoid a punch but how to stay calm when life swings wild. It’s less about fighting and more about not flinching. Why it works: Practicing slips, ducks, and weaves trains your nervous system to respond rather than react. Evidence shows boxing reduces anxiety, aggression, and builds emotional regulation in inpatient and community studies (Javid et al., 2024; Bozdarov et al., 2022). How to do it: From stance, imagine incoming punches. Slip left/right by bending knees and rotating hips. Duck under imaginary hooks – keeping your core tight, without leaning forward, swivel on the balls of your feet and draw a ‘U’ shape with your body. Looks like ducking, going under and coming up on the other side. Add footwork: pivot, step, reset. For those who feel they’ve got the gist, remember to keep your hands up and return to stance! At home: practice slow-motion with breath. If it appeals to you, film yourself and watch later to continue your learning. It’s one of the simplest forms of Emotional Release Through Movement, and it works. Mental‑Health Science Behind It All Muay Thai training significantly boosts mental quality of life and self‑control (Sahin et al., 2025). Mindfulness-based Boxing Therapy (non-contact) reduces depression and anxiety symptoms while fostering self-agency (Husain et al., 2025). Scoping reviews confirm boxing interventions consistently improve mood, reduce stress, enhance self-esteem, and concentration across populations (Bozdarov et al., 2022; Javid et al., 2024). Final Word: Movement Is Medicine, and You Get to Throw the Prescription This isn’t about becoming a fighter. It’s about using the fight to feel more alive. Muay Thai and Boxing isn’t just about punches – it’s breath, it’s presence, it’s release. You don’t need a ring or a coach to start. You just need your body, your breath, and a little bit of fight left in you. At On Point Mind and Movement, combat and somatics are not underestimated because we know how much it can change the way you show up in life. If this resonates and you’d like to explore how movement-based therapy could support you, I offer a free 15-minute consultation. You can reach me at gday@onpointmindandmovement.com or call/text 0466 160 115. I’m always happy to chat and help guide your next step (whether it’s together or not!). — Reference List (APA 7) Bozdarov, J., Jones, B. D. M., Umer, M., Blumberger, D. M., & Husain, I. M. (2025). Mindfulness‑based (non‑contact) boxing therapy for depression and anxiety: A feasibility study. PLOS ONE. https://doi.org/10.1371/journal.pone.0318364 Sahin, O., Yılmaz, C., Sezer, S. Y., Sahin, F. N., Ceylan, L., Celikel, B. E., … Kirikoglu, N. (2025). Muay Thai exercises improve quality of life, love of life, and self‑control. Frontiers in Psychology, 16. https://doi.org/10.3389/fpsyg.2025.1584160 Javid, U., Price, O., & Young, Y. (2024). A boxing intervention on inpatient mental health wards. Nursing Times, 120(12), 1–?. https://cdn.ps.emap.com/wp- content/uploads/sites/3/2024/11/241125-A-boxing-intervention-on-inpatient-mental-health-wards.pdf Bozdarov, J., et al. (2022). Review of boxing as an intervention in mental health: A scoping review of 16 studies. American Journal of Lifestyle Medicine, 17(4), 589–600. https://europepmc.org/article/PMC/PMC10328201 Croom, A. M. (2014). Shadowboxing, mental simulation, and psychological well‑being: An empirical study of professional Muay Thai fighters. Archives of Budo. https://www.researchgate.net/publication/358522735 Useful Links Contact Info Gallery Call us +61 466 160 115 Home As a proud member of the Psychotherapy and Counselling Federation of Australia (PACFA), I uphold the highest standards of professional practice, demonstrating my commitment to ongoing education and ethical conduct. 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