ROCHESTER, N.Y. (WROC)- For 25 years instructors at Gracie Jiu Jitsu Victor have been teaching valuable lessons about self-defense. The martial arts techniques are taught to men, women and children around the world. But while the Women Empowered class is open to all women, it provides a space where survivors of domestic violence and sexual abuse feel safe and seen. "I'm a sexual assault survivor from when I was young and I always assumed it was just me," explained 41-year-old Kara Crandals. In 2018, she said her mindset shifted when a therapist introduced her therapy group to the self-defense program. "And it was more than the techniques, it was the psychological aspect like I am worthy of protecting myself. I never would have thought that, I just always assumed I'm just going to stay small and invisible, and no one is going to see me. But what I didn't realize is that I was making myself a bigger target." After the first seminar, Crandals said she was all in. One day she posted something about the class on Facebook, which encouraged Shelley Westlake. "I was like, 'wow, there's somebody that had experienced something similar to myself.'" The 52-year-old mom of two girls said she carried a fear inside of her that she couldn't shake. But when Westlake saw other women learning how to set boundaries and use leverage to get out of unsafe situations, she said it was empowering. "I felt like there was something out there that worked," she said. Leverage, technique, timing and awareness are some of the skills Shelley and Kara have mastered to earn their pink belt. Now these women are instructors helping other women. "We certainly get into uncomfortable positions. It can be very triggering," Westlake said. But they said their trauma-informed teachings allow participants to move at their own pace. They agree the toughest part about learning how to defend yourself is just getting the courage to take that first lesson. "Just being able to walk without that fear now is mind-blowing," added Westlake.