At some point in my career, I realized I was sitting for ten hours a day and needed to start exercising. I had heard some podcasters discuss the mental and physical benefits of Brazilian Jiu-Jitsu and decided to give it a try.  For those who do not know, Brazilian Jiu-Jitsu, also known as the “gentle art,”[i] is a martial art/sport focused on knocking your opponent to the ground and applying a joint lock or choke hold until they tap out or submit. It sounds aggressive, but there is an incredible mental aspect to this sport, which has been described as “people chess,” or “solving a human Rubik’s cube.”[ii] It has also taught me principles that can be applied in the practice of law.

Jiu-Jitsu exposes you to stressful situations, and you quickly learn the value of breathing. In the sport, it is normal to have someone’s entire body on top of you, preventing you from moving, and making you feel as though you cannot breathe. When this happens, it is important to take a moment to calm your mind and remember to breathe.

Working as a lawyer is also stressful. Whether you are arguing an important motion for summary judgment, or addressing a jury with a closing argument, there will be times in a lawyer’s career when they feel as though the stress is overwhelming. In those moments, I always take a few breaths to calm my mind before moving forward.

Consistency is key. I am a new father, a husband, and a working attorney. Unfortunately, this means there are weeks when exercise just is not a priority. I have found, however, the times when I train consistently are the times when I learn the most. Whatever your goals are—whether they involve being promoted to a new belt, winning a motion for summary judgment, or hitting your billable hours—the only way to accomplish them is to consistently grind and put in the work. Jiu-Jitsu and life have taught me the value of consistency. I have found this principle applies to the practice of law as well.

“In Jiu-Jitsu, you don’t lose; you either win or you learn.”[iii] If you go to enough gyms, you will see this phrase written somewhere. Early in my legal career, I was told, “You aren’t a real trial lawyer until you’ve lost a case”. It is a difficult reality in the practice of law. At some point in your career, you will lose, and losing hurts.

That said, losing is also an opportunity to evaluate what you did, learn from it, and become a better attorney. It is an opportunity to reflect and consider what could have gone differently and what you can take away from that for next time. In Jiu-Jitsu and in law, some of the most valuable lessons I have learned were from my losses.

Takeaway

In the end, Jiu-Jitsu is a rewarding hobby for anyone looking to exercise and relieve stress. It also comes with lessons which can be applied to the practice of law, and to life in general. So, the next time you are feeling overwhelmed by a motion or preparing for a trial, remember to take a breath, calm your mind, and put in the work.

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Sources

[i] https://www.essentialbjj.com/about-us/what-is-jiu-jitsu/ (last visited Mar. 5, 2026).

[ii] B. Hanley, Brazilian Jiu-Jitsu & Mental Resilience 3 (2023) (doctoral capstone, University of Washington Tacoma), https://digitalcommons.tacoma.uw.edu/cgi/viewcontent.cgi?article=1090&context=edd_capstones (last visited Mar. 5, 2026).

[iii] Carlos Gracie Snr., “There is no losing in Jiu-Jitsu. You either win or you learn,” Bear Martial Arts, https://www.bearmartialarts.com/page-quotations.html (last visited Mar. 5, 2026).