Adrenaline Stress Training

By WR Mann

Model Mugging is a self-defense training program developed in the 1970s, designed to teach individuals – especially women – how to effectively respond to real-life attacks through realistic, full-force scenarios. The program was created after a martial arts instructor realized that traditional training wasn’t enough to prepare students for the emotional and physical shock of sudden violence.

In a typical Model Mugging class, students wear protective gear and face off against fully padded instructors (a Bulletman) who simulate realistic assaults. These scenarios often include shouting, surprise attacks, and high-pressure situations that mimic real-world violence. The goal is to trigger the startle reflex and stress response in a controlled environment, helping students practice overcoming those reactions through learned techniques and assertive responses.

Other programs inspired by or similar to Model Mugging include Impact Personal Safety, FAST Defense, Defense Science and various reality- based self-defense systems that incorporate adrenaline stress training. These programs often involve role-playing, verbal boundary-setting, and scenario-based drills to help students develop not only physical skills but also the emotional resilience to fight back effectively.

Many participants report positive effects – gaining confidence, overcoming past trauma, and feeling genuinely prepared to handle threats. The realism and emotional intensity of such training are key to building automatic, reflexive responses that can override the body’s freeze or panic reaction in a true emergency.

*Example:
My first encounter with this type of training was in Colorado under Bill Kip and his crew. Students would line up, and one or two instructors in Bulletman suits would scream and curse at individual students. This would create a surge of adrenaline – and suddenly, you feel like you’re fighting in a trance – or moving through a fog.

This type of training is valuable because it exposes how most people initially react when caught off guard. The first time you engage in a high-stress defensive drill like this, old habits – often ineffective or overly complex—tend to surface. These are usually remnants from past training that didn’t account for the effects of adrenaline or chaos. But with continued exposure, you begin to shape and refine your adrenaline-induced responses. Over time, you replace those bad habits with simple, functional actions that actually hold up under real pressure.

Breathing Techniques:

Controlled breathing helps regulate adrenaline and calm the nervous system. Under the startle response, individuals may temporarily hold their breath due to the sudden shock. Controlled breathing is more effective with the stress response, as the perceived attack is still a few seconds away. You won’t have time to initiate box breathing; however, relaxing your neck and shoulders and taking a deep breath can slow the adrenaline surge and bring your heart rate down.

Regulating Your Breathing to Bring Down the Adrenaline Surge

Regulating your breathing is crucial because it directly influences your body’s stress response. When you breathe slowly and deeply, you activate the parasympathetic nervous system, which counters the effects of adrenaline and calms the body. This helps reduce heart rate, lower blood pressure, and improve focus and decision-making during high-stress situations.

Without controlled breathing, adrenaline can overwhelm the system, leading to panic, tunnel vision, impaired judgment, and physical tension—making it harder to respond effectively. Managing your breath is a simple yet powerful tool to maintain control and clarity when facing sudden threats.

W.R. Mann
W.R. Mann is an author, speaker and coach for a Reality-Based-Training (RBT) defensive survival program “DefenseScience.com”. He also headed Realfighting.com – He has written articles for Black Belt magazine, Budo magazine, FightingArts.com and USA dojo.com among others.