Introduction

In this chapter, you will be introduced to the concept of empowerment self-defense and how it will be taught as a movement course. You will explore the origins and fundamental principles of empowerment self-defense, distinguishing it from traditional approaches to personal safety and challenging your own preconceived ideas. You will examine how this type of self-defense allows you to reclaim your agency, self-worth, and confidence, promoting a proactive mindset. As part of this journey, you will set personal goals and expectations, taking ownership of your learning experience. You will also be introduced to and practice basic stances and movements that are key to developing an assertive demeanor in self-defense situations. Through engaging self-reflection exercises, you will connect with the core tenets of empowerment self-defense, deepening your understanding and personal investment in the material.

Chapter Goals

After reading this chapter, you will be able to do the following:

1. Understand the principles and philosophy of empowerment self-defense.
2. Explore the concept of empowerment and its application within the context of self-defense.
3. Evaluate personal goals and expectations for participating in empowerment self-defense training.
4. Demonstrate the basic stance and movement techniques introduced in the lesson, such as the ready stance, and explain their significance in promoting assertiveness and personal safety.
5. Articulate your personal strengths as they relate to personal safety.
6. Set practical personal safety goals to be incorporated into your daily activities.

Empowerment Self-Defense

Empowerment Self-Defense (ESD) is a dynamic and inclusive approach to personal safety that emphasizes prevention, personal agency, and social justice. Unlike traditional self-defense programs that often center on physical combat techniques, ESD incorporates psychological, emotional, and physical strategies to help individuals prevent, interrupt, and recover from violence. Emerging in the 1970s from the feminist movement’s call for more effective responses to violence against women, ESD challenged the male-dominated narrative of self-defense by advocating for education, empowerment, and community-driven safety practices. Grounded in trauma-informed and evidence-based methodologies, ESD’s core principles distinguish it as a holistic and transformative model of personal and collective empowerment.

At its heart, ESD recognizes that violence is not merely an individual issue but one embedded in broader societal structures. It responds to a wide range of threats, from everyday harassment to life-threatening encounters, with tools designed not just to react but to prevent and de-escalate. By building self-worth, agency, and confidence, ESD helps individuals navigate challenging situations with clarity and control. Its origin in social justice movements informs its focus on equality and inclusion, particularly in how it addresses systemic issues like sexism, racism, ableism, and economic disparity. In this way, ESD is not only a safety program but also a movement for social change, calling for systemic transformation alongside personal empowerment.

The core principles of ESD reflect its commitment to holistic and inclusive practices. A cornerstone of the approach is its holistic framework, which integrates physical skills with emotional intelligence and critical awareness. Participants learn to recognize and assess potential threats, communicate assertively, and employ physical self-defense techniques only when necessary. This integration fosters not just individual protection, but also a culture of mutual respect and collective resilience.

Empowerment is another foundational principle. ESD shifts the narrative from victimization to strength, encouraging individuals to trust their instincts, assert their boundaries, and believe in their capacity to act. This empowerment extends far beyond physical self-defense—it transforms how people see themselves, move through the world, and engage in relationships. By emphasizing self-worth and agency, ESD helps individuals develop a sense of control over their safety and well-being, breaking cycles of fear and helplessness.

A strong focus on prevention and risk reduction further sets ESD apart. It teaches proactive strategies such as situational awareness, early recognition of danger, and de-escalation techniques, all aimed at reducing the likelihood of harm before it occurs. These tools equip individuals to make strategic choices that prioritize their safety.

Inclusivity and accessibility are central to ESD’s mission. Its methods are adaptable for people of all ages, backgrounds, and physical abilities, ensuring that everyone can learn in a supportive and affirming environment. This inclusive philosophy also informs its emphasis on assertiveness and boundaries, equipping individuals with the verbal and nonverbal communication skills necessary to stand up for themselves effectively and respectfully.

Another critical aspect of ESD is its attention to social and cultural dynamics. Participants are encouraged to explore how power, privilege, discrimination, and societal norms influence personal safety and the experience of violence. This awareness fosters deeper understanding and supports advocacy for change at both individual and institutional levels.

In every interaction, ESD promotes consent and respect, underscoring the importance of mutual agreement and boundary recognition in all forms of communication and contact. Finally, ESD is built on the principle of continuous learning and practice. Recognizing that self-defense is not a one-time lesson, ESD encourages ongoing skill development, reflection, and adaptation to meet the changing contexts of people’s lives.

Through these core principles, Empowerment Self-Defense offers more than just techniques for physical safety—it fosters resilience, nurtures self-esteem, and cultivates the confidence needed to live with autonomy and purpose. In doing so, it empowers individuals and communities alike to challenge violence in all its forms and to imagine a more just and equitable world.

The Course

ESD will be taught in this course as a dynamic movement-based experience grounded in respect, collaboration, and personal growth. The structure of the class is intentionally designed to support learning through a combination of physical practice, reflective exercises, and group dialogue. Each session begins with a 20-minute warmup to prepare your body and mind, followed by a review of previous material. New concepts are introduced, demonstrated, and practiced with time built in for questions and discussion. As the course progresses, key strategies are revisited and layered to promote deep understanding. Sessions conclude with cooldown stretches and grounding practices such as breathwork, visualization, or mindfulness, creating space for integration and reflection.

Instruction is rooted in joy and the belief that everyone brings valuable life experiences to the learning process. While your instructor will guide you through core ESD strategies and facilitate discussions, your role is to engage critically—analyzing, questioning, and experimenting with the material in ways that make sense for you. You may choose to do this alone, with a partner, or in a group. The more openly you share your insights, the more meaningful and enriching the collective learning becomes.

From the beginning, you will start where you are. You’ll be invited to set personal goals and create a learning plan that aligns with your needs and interests. Each chapter includes exercises that support this journey—encouraging small, manageable steps forward while also normalizing setbacks, pauses, and mistakes. Every reading, activity, and movement drill is an opportunity to reflect on your safety preferences and make informed, empowered choices. You will be introduced to a range of strategies and actionable techniques, but ultimately, you decide which ones are best for you and when to apply them.

Your active participation is essential. Showing up each week—whether in person, online, or working independently—supports not only your own development but also the sense of community that is central to this course. Come prepared to move in comfortable clothing and with the space and equipment you need to engage safely. Even if you’re not feeling up to full participation on a given day, you are encouraged to observe or join the conversation from the sidelines. In online settings, keeping your camera on helps foster connection and allows for interactive feedback, though alternative participation via chat is also welcome when needed.

Being present means more than just attending. It involves tuning in, minimizing distractions, and fully engaging with the material and your classmates. Your contributions help build a learning environment that is brave, supportive, and inclusive. This is a course about movement, yes—but also about awareness, confidence, and connection. Whether you’re learning a physical technique, sharing a thought during discussion, or taking time to reflect privately, your presence adds value.

You are also responsible for your own learning. That means completing exercises and reflections, dedicating time to practice, and pushing yourself—gently but consistently—beyond your comfort zone. Your accountability shapes your growth, and your energy shapes the collective classroom experience. When we all show up ready to learn and support one another, we create a powerful foundation for safety, strength, and mutual respect.

As you begin this course, take a moment to clarify your goals. Why did you choose to be here? What are you hoping to gain? Whether it’s greater confidence, practical skills, or a renewed sense of control over your safety, your “why” matters. It will anchor you throughout this journey and remind you of the purpose behind each exercise. Setting clear intentions and measuring your progress can help you stay motivated and celebrate your growth.

To support this process, early chapters include visualization and strengths-based assessments. These tools are designed to deepen your self-awareness and connect you to your personal power. Remember, ESD is about far more than reacting in moments of threat—it’s about building a mindset and skillset that support you in all areas of life. With each step you take—on the mat, in discussion, or in reflection—you’re practicing the act of showing up for yourself. That, more than anything else, is what empowerment truly means.

Movement Activities

Twenty-Minute Warmup

This warmup is to be done each week before learning or practicing physical techniques. This efficient warmup routine targets the entire body by beginning with alternating cardio movement and body weight strengthening exercises followed by a series of joint mobility techniques. Always take note of how your body is feeling before you start any form of exercise by quickly scanning your body for areas of stiffness, soreness, or pain. Modify the warmup as needed and know that simply moving your body for 20 minutes, no matter how big or small, is good for your health!

Ready Stance

The ready stance serves as a foundational posture that embodies both confidence and preparedness. It involves standing with feet shoulder-width apart, knees slightly bent, and weight evenly distributed. Arms are positioned in a defensive posture, ready to respond swiftly if needed. This stance is vital as it establishes a strong base, enabling quick movement and reaction to potential threats. More importantly, it communicates assertiveness and self-assurance, deterring potential attackers and signaling your readiness to protect yourself. By adopting the ready stance, individuals empower themselves with a proactive and assertive demeanor, setting the tone for self-protection and personal safety.

1. Step back naturally with your dominant foot. Look down and check your feet are shoulder-width apart and facing toward the threat. Have your weight over your hips and on the balls of your feet. Do not stand flat footed as it slows your reaction time.
2. Ensure that your shoulders are rolled back and your stomach is pulled in, as this conveys confidence. Keep your eyes on the threat with your gaze directed at their eyes for assertiveness or shoulders for quicker reaction time to their movement.
3. Set your elbows close to your sides as protection against strikes or grabs to your torso. They can be touching your ribs or slightly in front of them.
4. Have your forearms actively straight in front of you at a 45-degree angle. Keep them activated as they can act to block or initiate a strike.
5. Have your wrists straight and still or making soft patting or circling movements as this has been shown to calm down an agitated person. It is also seen as submissive.
6. Alternatively, have your wrists bent in an assertive stance directing someone to stop or end their threatening behavior and for preparation to strike if necessary. Never make fists with your hands as this signals aggression.

Keep in mind, the ready stance is an active technique meaning even if there is a moment of standing still, which emphasizes assertiveness and gives space to read the threat’s response to your posture; it should always be accompanied with movement. Movement can be exercising your voice, stepping backward while keeping your upper body still, moving off to one side, or moving forward with a block or strike. We will practice throughout the course, including a ready stance from the ground or a seated position.

Visualization Exercise

Find a quiet place and sit in a supported seated position with your feet touching the ground. Alternatively, lie down but feel the support of the ground underneath your back. Close your eyes and take three deep cleansing breaths; breathe in through your nose, hold for a moment, and then expel the breath through your mouth for a longer amount of time than your breath in. With your eyes still closed, think about this prompt: If you had 24 hours of a violence-free existence, what would you do? Think of things you don’t say as well as do because of a fear or to avoid confrontation. Now walk yourself through a typical day except there is no threat of being harmed and observe how you would act, think, or feel. Focus on all that you could accomplish and imagine yourself doing it. When you have completed your day, take a deep breath in and slowly open your eyes as you blow out. Congratulations, you have completed your first visualization with the textbook!

Strengths Assessment Exercises

In ESD training and goal setting, it’s important to start by recognizing your strengths. We begin with where you are today in terms of your capabilities and build from there. By concentrating on your strengths, you can determine which personal safety strategies are most effective for you and identify areas where you can enhance or develop new skills. This positive, forward-thinking approach allows you to create a solid foundation for growth. To get started, we’ll use strength assessments to establish a baseline through both qualitative and quantitative methods, helping you gain a clearer understanding of yourself and how you can enhance your personal safety.

Self-Observation

Think of a specific time when you were at your very best, when you felt authentic and energized. It could have been a time when you felt challenged or when you made a positive experience even better. Overall, the experience made you feel proud and happy to be alive. Write the experience down as a story with a beginning, middle, and end. Include the facts of the situation, the role you played, what you did that was especially useful or successful, and the kinds of feelings you experienced. Read your story and circle words or phrases you would consider related to your personal strengths. Make a list of those words.

Self-Report Questionnaire

Take the VIA Character Strengths Survey designed by Christopher Peterson and Martin Seligman after 3 years of rigorous testing and review. This assessment is an evidence-based evaluation of 24-character strengths and takes approximately 15 minutes to complete. Go to viacharacter.org/account/register to sign up for it. There is no charge for taking the assessment.

1. Group: Next class, everyone stands in a circle and shares one strength from their list.
2. Partner: Partner up and share your list of strengths with one another. Discuss how they can be used in terms of personal safety.
3. Individual: Refer to the list as you learn personal safety strategies and set goals for yourself.

Actionable Strategies

After learning about ESD concepts and practicing foundational exercises like the physical warmup, ready stance, visualization, and a strengths assessment, there are actionable strategies to integrate these skills into your daily routine. Each strategy includes a breakdown of how it will be specific and measurable, provide accountability, and be time-bound. Try them on for size, adjust as needed, or come up with your own.

• Develop a consistent whole-body warmup routine.
• Goal: Instill whole-body physical exercise into your weekly routine to improve mental clarity, cardio, strength, and mobility.
• Specific: Practice the whole-body warmup routine at 8:00 a.m. for 20 minutes three times a week.
• Measurable: Set a timer to ensure you dedicate exactly 20 minutes to the warmup. Track your consistency using a habit tracker, app, or calendar by marking each day you complete the routine.
• Accountability: Partner with a friend or classmate and share your goal. You can check in with each other daily or weekly. Consider recording a short video of your practice periodically to monitor your technique and progress.
• Time-bound: Maintain this routine for 4 weeks and then assess progress. Have progress check-ins at the end of each week to evaluate how you feel and adjust exercises or intensity as needed.
• Enhance confidence in a ready stance.
• Goal: Integrate the ready stance into your daily routine to develop muscle memory and a sense of preparedness.
• Specific: Practice transitioning into a ready stance from various positions (sitting, standing, walking) to increase muscle memory and preparedness.
• Measurable: Perform three transitions in a row, 3 days a week for 5 minutes. Track your consistency with a habit tracker or calendar.
• Accountability: Share this goal with a friend or family member and report back weekly on your progress.
• Time-bound: Commit to practicing for 1 month and assess your comfort with the stance at the end of the period.
• Use visualization to mentally rehearse situations.
• Goal: Build confidence and reduce anxiety by visualizing specific scenarios when you practice ESD techniques.
• Specific: Spend 5 minutes visualizing responding assertively in a situation, such as sharing your opinion during a conversation, addressing a conflict, or walking confidently through a crowded area.
• Measurable: Practice visualization three times a week for 5 minutes each session. Set a reminder in your phone.
• Accountability: Record your reflections in a journal or use a guided visualization app to keep track of your sessions.
• Time-bound: Evaluate the effectiveness of your visualization practice after 4 weeks.
• Identify and leverage personal strengths.
• Goal: Use insights from the strengths assessment to recognize how your unique qualities can support your safety and confidence.
• Specific: Choose one strength (e.g., quick thinking or a strong voice) and apply it consciously in daily interactions or challenges.
• Measurable: Reflect weekly on how you’ve used this strength in a journal entry or during a self-check-in.
• Accountability: Share your identified strength with a peer or mentor and discuss your progress in applying it.
• Time-bound: Focus on one strength for 2 weeks, then rotate to another identified strength for the following 2 weeks.
• Create a morning power-up routine.
• Goal: Start each day with a short routine incorporating ESD principles to build a sense of readiness and focus.
• Specific: Combine a 2-minute ready stance with a 3-minute visualization of a confident day ahead.
• Measurable: Track your consistency by marking completed routines on a calendar or app.
• Accountability: Share your intention with a friend and send them a quick check-in message after completing your routine.
• Time-bound: Commit to this routine for 10 consecutive days; then reassess and adjust as needed.

Key Takeaways

After engaging with this chapter, you should be able to do the following:

1. Understand the principles and philosophy underlying ESD.
2. Articulate your personal goals and expectations for participating in ESD training.
3. Learn and practice fundamental skills, including basic stance and movement techniques.
4. Comprehend the significance of movement techniques in fostering assertiveness and promoting personal safety.
5. Engage in self-reflection exercises for a deeper understanding of how ESD training promotes personal safety and autonomy.
6. Incorporate ESD strategies into your daily routine.

Resources

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