Even though boxing is well-known for its benefits for your physical health, it also has many benefits for your mental health.
Keep reading to learn about the mental health benefits of boxing!
Mental Health Benefits of Boxing
Some of the mental health benefits of boxing include:
- Boxing Reduced Stress
- Boxing Increases Self-Confidence
- Boxing Releases Anger
- Boxing Increases Cognitive Function
- Boxing Improves Your Sleep Quality
- Boxing Surrounds You With Community
Boxing is one of the most potent physical activities you can do to improve your mental health, even after a 30-minute boxing class.
Because your physical and mental health are closely linked, the mental benefits go hand-in-hand with the physical benefits.
Boxing Reduced Stress
First, boxing will reduce your stress.
If you’ve had a stressful day at work or school, hit the heavy bag for thirty minutes and you’ll feel much better after.
Why? With its intense physical exercise, boxing is a potent stress reliever.
When you’re stressed either physically or mentally, your body produces cortisol and epinephrine.
To reduce anxiety, you need to remove these chemicals from your body.
According to research, boxing releases endorphins which then reduces the amount of cortisol and epinephrine in your body, which translates into stress reduction.
Another way to consider this point is that boxing reduces the relative amount of stress that you feel.
After surviving (and thriving) in the boxing ring for three rounds against a skilled opponent, your problems outside of the ring will seem more manageable.
Boxing Increases Self-Confidence
Next, boxing will increase your self-confidence.
Boxing consistently will improve your cardiovascular fitness, hand-eye coordination, and physical strength.
After a while, you’ll see yourself in the mirror getting ripped, losing fat, and gaining muscle.
If you decide to spar and compete, knowing that you can stand your ground in the ring will be a huge boost to your confidence.
Once you push your limits and improve your boxing skills, this self-confidence translates into everyday life.
Knowing that you can protect yourself in a dangerous situation like a street fight is a big plus too.
Boxing will also introduce you to new social circles and makes you part of a community, even if it’s a group-setting boxing class.
All of these things will make you feel good about yourself and increase your self-esteem.
Boxing Releases Anger
Next, boxing will help you release anger.
We all need an outlet, and boxing training and physical exercise lets you release tension in a healthy way.
Instead of expressing your anger towards yourself or others, you can use boxing as an anger management tool.
Research shows that two 30-minute boxing sessions per week for six weeks is enough to improve your mood significantly.
Boxing Increases Cognitive Function
Next, boxing will increase your cognitive function.
Boxing is more of a mental battle than a physical one.
Your body and mind need to sync in order to succeed in boxing; when you’re in the zone, you’ll have to tune out the world and your problems to stay focused.
This applies even more when you’re in the ring with an opponent. You have to find that balance between staying alert and relaxed, powerful and light.
According to research, boxing workouts can improve your brain plasticity, memory, and attention as well.
Boxing Improves Your Sleep Quality
Next, boxing will improve your sleep quality.
Lack of sleep or insomnia is closely linked to stress and anxiety.
By reducing the stress hormones (cortisol and epinephrine) in your body, your mind will be at ease when you get ready for bed.
Also, your body will be physically exhausted and will need quality sleep for proper recovery after boxing.
Boxing Surrounds You With Community
Lastly, boxing surrounds you with community.
Even though boxing is a solo sport, there’s something special about the camaraderie that you can find at a gym.
No matter if you’re a beginner or an advanced boxer, everything gets respect if you try your best and put in the work.
When you first start boxing, you’ll look up to the top guys at your gym and try to emulate them.
As you get better, you’ll begin to notice the newer guys looking at you the same way.
In today’s world of information overload and isolation, this is a wonderful thing.
Conclusion
Therapeutic boxing is one of the best things you can do for good mental health and overall wellbeing.
Boxing doesn’t always mean fighting. You can box to learn the skills and create a healthier lifestyle for yourself.
After you box for some time, you’ll become a better person: fitter, calmer, and happier.
If you’re having trouble deciding what boxing equipment to get, check out these articles:
- Best Boxing Jump Ropes
- Best Boxing Gloves
- Best Boxing Hand Wraps
- Best Boxing Head Gear
- Best Boxing Shoes
- Best Boxing Groin Protectors
Sources
- Bozdarov J, Jones BDM, Daskalakis ZJ, Husain MI. Boxing as an Intervention in Mental Health: A Scoping Review. American Journal of Lifestyle Medicine. 2023;17(4):589-600. doi:10.1177/15598276221124095
- Hackney AC. Stress and the neuroendocrine system: the role of exercise as a stressor and modifier of stress. Expert Rev Endocrinol Metab. 2006 Nov 1;1(6):783-792. doi: 10.1586/17446651.1.6.783. PMID: 20948580; PMCID: PMC2953272.
- Jiménez-Maldonado A, Rentería I, García-Suárez PC, Moncada-Jiménez J and Freire-Royes LF (2018). The Impact of High-Intensity Interval Training on Brain Derived Neurotrophic Factor in Brain: A Mini-Review. Front. Neurosci. 12:839. doi: 10.3389/fnins.2018.00839