1. Master the Art of Breaking Your Fall (Ukemi)

Fear often stems from the unknown. If you don’t know how to land, your brain perceives the ground as a threat. The first and most important step in overcoming challenges on the feet is mastering Ukemi, or breakfalls.

• Tuck Your Chin: Never let the back of your head hit the mat.

• Slap the Mat: Use your arms to dissipate the force of the impact.

• Exhale on Impact: This prevents the wind from being knocked out of you.

When you trust your ability to land safely, the fear of the fall begins to dissipate.

2. Learn to Relax and Breathe

When beginners are afraid of being taken down, they often “stiffen up.” This is counterproductive. A stiff body is more likely to be injured upon impact because it cannot absorb the force.

In our BJJ program in Danville, we emphasize rhythmic breathing. By staying relaxed, you can react faster to your partner’s shots and, if you are taken down, your body will hit the mat like a “bag of sand” rather than a “pane of glass,” significantly reducing the risk of injury.

3. Start Low to Build Confidence

You don’t have to start your takedown journey with high-amplitude throws. We often start beginners in a crouched position or from their knees to practice the mechanics of the fall without the height.

By gradually increasing the height as your fundamental movements improve, you desensitize your nervous system to the sensation of falling. Before you know it, being taken down from a standing position feels like just another part of the roll.

4. Trust Your Training Partners

Jiu-Jitsu is a collaborative effort. The fear of takedowns is often a fear of a partner who is “going too hard” or being reckless.

At Essence BJJ, we foster a “zero ego” culture. Our higher belts and experienced students are trained to be great partners. They will take you down with control and precision, ensuring you are safe throughout the entire process. Trusting that your partner is there to help you learn—not to hurt you—is key to mental comfort.

5. Focus on the Transition, Not the Fall

Shift your mindset. Instead of thinking “I’m about to hit the floor,” think “I’m about to work on my guard.”

In BJJ, being taken down is not the end of the fight—it’s often where the real work begins. If you have a strong defensive guard, you’ll realize that hitting the mat is simply an opportunity to use your skills from the bottom. When you are confident in your ground game, the takedown becomes much less intimidating.