Escaping: Circle with the stick slow and smooth to keep your bar small. Go clockwise a couple inches, counter clock an inch, clockwise an inch, counter 3 inches....sometimes a whole half way around..etc. You do not need to be completely out of the attakers bar to be successfully winning the exchange. I repeat, it is OK for your bar to be covered a bit. Hit the button prompts first.
The chokes were nerfed so much that the entire community never even needed to properly learn to escape correctly. You could just go quick or go back and forth like most do, but if they ever fix it to work as intended, I would stick to what I suggested.
Attacking: Keep the bar on top of his as much as possible. Lol
That frantic headache wouldn't be such an issue if they kept it close to the beta where you couldn't rush or panic.
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