Aslak de Silva, CEO of The Black Belt in Leadership, is a trusted advisor to executives, author and host of a global leadership podcast.
When I was younger, I spent thousands of hours training in martial arts. I fought in nearly a 100 full-contact matches, pushed my limits and learned how rhythm determines everything. The rhythm of breathing. The rhythm of recovery. The rhythm of focus. Later, when I moved from the dojo to leadership, I discovered that rhythm also determines how well we lead.
For more than 15 years, I have led teams in business and technology, guided organizations through change and seen the same patterns play out in the boardroom as in the ring. Leaders who understand rhythm stay calm under pressure. Those who ignore it eventually burn out.
Here are three rhythms that have shaped how I lead, drawn from both martial arts and performance science:
1. The One-Minute Break
In martial arts, a one-minute break between rounds is sacred. It is not a pause. It is a reset. You breathe, let go of what just happened and prepare for what comes next.
In leadership, the same practice can change everything. Many of us refresh dashboards or emails dozens of times a day, hoping something will shift. But nothing changes without clarity.
I recommend taking one minute several times a day to breathe, stand up and think. That small act can bring perspective and help you make better decisions. Leaders who model this behavior can also create healthier, more sustainable teams.
2. Seasonal Thinking
No athlete can stay in peak condition year-round. There are training seasons, competition seasons and recovery seasons. In business, we often expect ourselves and our teams to be at peak performance all the time. That is impossible.
Some seasons are for intensity. Others must be for renewal. I train hard during the summer to strengthen my body and clear my mind so that when the busy months arrive, I have the endurance to handle the pressure calmly.
Sustainable performance is not about avoiding effort. It is about respecting the need to restore. Recovery is not a reward for hard work. It is part of the work.
3. The Do-Life Path
In Japanese and Korean martial arts, “Do” means “the way.” It is not just about fighting. It is about how you live.
When I trained, my master taught that for every hour of physical training, we owed one hour of recovery to our body and mind. That meant stretching, yoga, meditation or simply being still. It was about balance and respect for what the body and mind give you. The same applies in leadership. You cannot lead well if you are constantly depleted.
The best leaders find the minimum effective dose of effort that delivers the desired result and match it with intentional recovery. In other words, high performance is not about doing more. It is about doing enough, consistently, over time.
Fighters know when to strike, when to hold and when to breathe. Leaders must learn the same. Great leadership is not a constant sprint. It is a series of well-timed moves, guided by rhythm. If there is one lesson I have carried from the dojo to leadership, it is this: Mastery is not about intensity. It is about presence, balance and rhythm. Long-term consistency always beats short-term intensity.
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