Gassing out in Brazilian Jiu-Jitsu is one of the most frustrating experiences for competitors — especially Masters athletes.

You prepare.

You drill.

You train hard.

You do your conditioning.

And then you step onto the mat… and suddenly your body feels nothing like it did in training.

If this has happened to you, you’re not alone — and it’s not always for the reason you think.

Gassing out is multifactorial, and once you understand the real causes, you can address every layer.

Let’s break it down.

1️⃣ Physical Reasons You Might Be Gassing Out (That No One Talks About)

Before we talk mindset, we must be honest about the physical realities of competing.

✔ IBJJF Brackets Demand REAL Conditioning

According to IBJJF rules, Masters matches are 5 to 6 minutes, depending on the division. That may sound short…

…but when you have 4–7 matches in a single day, it becomes a marathon.

That pace alone can break even a well-prepared athlete.

✔ You Weigh In Right Before Your First Match

Unlike sports with day-before weigh-ins, IBJJF requires you to weigh in right before stepping on the mat.

If you:

– dehydrated

– cut weight too aggressively

– or didn’t rehydrate properly

…you’re starting the day already compromised.

✔ You May Be Undertrained OR Overtrained (Both Destroy Energy)

Undertraining = physically unprepared.

Overtraining = exhausted before you even start.

Many Masters athletes fall into the second category without realizing it.

✔ And Sometimes… It’s Your Health

This one is extremely important — especially for Masters competitors.

As a 50-year-old Master 5 competitor, I recently discovered something critical:

👉 My ferritin was dangerously low — 15 ng/mL (reference 25–506).

My TIBC was high (449 µg/dL).

My iron saturation was at the bare minimum (15%).

That means my iron stores were depleted.

🚨 Symptoms I experienced:

• Early muscle fatigue

• Shortness of breath and reduced endurance

• Longer recovery between training sessions

• That constant feeling of being “drained,” even when training smart

I thought I was simply exhausted from training and work — but it was a medical issue.

This is why I strongly recommend:

👉 Before tournament season, get full bloodwork done.

Sometimes the issue isn’t mental.

Sometimes it’s physiological.

2️⃣ Mental + Emotional Reasons You Gas Out (The Most Common Ones)

Now let’s address the other half of the equation — the one most competitors ignore.

✔ Overthinking

When your mind spirals (“Don’t mess up, don’t get tired, what if I lose?”), your nervous system goes into danger mode, burning energy fast.

✔ Panic Breathing

This is HUGE.

If you breathe with:

– fast inhales

– mouth breathing

– tight shoulders

…you trigger the sympathetic response, which accelerates exhaustion.

✔ Adrenaline Dump

The excitement, the pressure, the fear of losing — it all hits before the first grip is even taken.

✔ Emotional Reactivity

If you get:

– frustrated

– rushed

– tense

– overwhelmed

…you will burn more energy in 30 seconds than in an entire 6-minute roll.

These patterns are explained deeply in:

👉 How to Stay Calm Under Pressure in BJJ

3️⃣ Strategic Reasons You Gas Out

Even physically fit competitors gas when strategy is missing.

✔ Wrong pacing for your style

If you go too fast, too early… you’ll crash.

If you go too slow… you’ll be forced to react instead of acting, which also drains energy.

✔ Bad gripping strategy

White-knuckling grips wastes ridiculous amounts of energy.

✔ Not knowing when to reset

A small pause with intentional breathing can save your entire match.

✔ Letting emotions control the tempo

This leads to rushed decisions and explosive movements you can’t sustain.

For more on this, revisit:

👉 Why You Freeze in Competition — and How to Fix It

4️⃣ How to Fix All 3 Layers (Physical, Mental & Strategic)

✔ Fix Your Physiology

– Get labs done

– Improve sleep

– Manage weight cuts smarter

– Plan conditioning specifically for tournament pacing

– Train with short rest rounds to simulate brackets

✔ Fix Your Breathing

– Slow exhale > fast inhale

– Nasal breathing whenever possible

– Shoulders relaxed

– Match your breathing to your pacing

✔ Fix Your Mindset

Self-belief and regulation directly affect your gas tank.

Read:

👉 How to Build Unshakable Self-Belief in BJJ

✔ Fix Your Emotional Management

A calm competitor has a much more efficient gas tank.

✔ Fix Your Strategy Based on Your Game

– Are you a pressure passer? Pace differently.

– Are you a guard player? Keep your breathing regulated from the bottom.

– Are you explosive? Learn to conserve energy intentionally.

5️⃣ A Final Message

Gassing out doesn’t mean you’re out of shape.

It doesn’t mean you’re mentally weak.

It doesn’t mean you’re getting old.

It means there’s a system to improve.

When you look at all 3 layers — physical, mental, and strategic — you become a competitor who performs with clarity, energy, and emotional maturity.

And if you’re a Masters athlete, remember:

👉 You’re not 20 anymore — your preparation must evolve with you.

Want to Compete With More Energy, Confidence, and Emotional Control?

Inside The BJJ Mental Coach® Community, you’ll learn how to train your mind just as intentionally as your jiu-jitsu:

• Strategy breakdowns

• Emotional regulation training

• Tournament analysis

• Mindset classes

• Weekly growth content

• A community of committed Masters competitors

👉 Join the BJJ Mental Coach® Community