On a moment by moment basis, our breath is our body’s principle source of energy. The more energy we have in our body, the more powerful and confident we feel in our minds. Similarly, the less energy we have in our body, the less powerful and confident we feel in our minds. Just as breath literally brings us to life, it also enables us to breathe life into our intentions. Without energy, our intentions are merely empty hopes. So how do we use our breath to help us play better golf?

For most of us, breathing is a very unconscious habit. In normal conditions, Mr or Mrs average breathes about 15 breaths per minute. But if you’re feeling stressed, anxious or frustrated, your breathing may well speed up. Our unconscious thinking behind this is that if we breathe more, we’ll have more oxygen to tackle the difficult situation. Unfortunately, this doesn’t work! Quick, shallow breathing causes us to absorb less oxygen. This causes both our brain and our muscles to have less energy to play golf with – PROBLEM! Our brain relies on a high energy source to process information, make good decisions and maintain focus before, during and after shots. Our muscles rely on energy to swing the golf club in the way we want. If your energy source weakens, so will your results.

If you want to change your mental and physical state on the golf course, the simplest and quickest way to do it is to change how you’re breathing. Just as quick, shallow breaths lead to less oxygen absorption, slow, deep breaths increase it. Every ancient discipline from spiritual practices, martial arts, yoga and meditation offer their own ways to control your breath. The type of breathing I recommend for golf comes from ancient Hawaiian practices to bring centred calmness and focused energy. Breath was very important to the Hawaiians and as such this breathing technique was, and is, used before any important act or ritual. If you want to treat every shot as important, I suggest you include it within your pre-shot routine.

For best effect, the air needs to spend longer and deeper in your lungs for the oxygen to be processed fully. This requires a slow in-breath that fills your lungs all the way down to your tummy – you’ll notice your tummy go out on the in-breath. The easiest way to have a slow in-breath is by breathing in through your nose up to the count of 3. It then requires a controlled out-breath that’s twice as long as the in-breath. Breathe out through your mouth whilst making a whispering, wind like, “ha” sound, up to the count of 6. The whispering “ha” sound helps control the pace of the out-breath – I say whispering because otherwise playing partners will give you very funny looks!

The great thing about this kind of breath control is that it works very quickly so most of the time you will only need to take between 1 and 3 breaths like this to feel the difference. Take three ha breaths now to notice what effect it has for you:

• In through your nose 1…2…3…
• Out through your mouth, ha 1…2…3…4…5…6
• In through your nose 1…2…3…
• Out through your mouth, ha 1…2…3…4…5…6
• In through your nose 1…2…3…
• Out through your mouth, ha 1…2…3…4…5…6

How do you feel different now? How has your state changed? That’s just with three breaths. How you now use them is up to you. I suggest the following:

• Take one “ha” breath in the Think Box behind the ball to settle yourself and enter the Playing State (if you feel nervous, take more, until you’re ready to step up)
• Take another in the Play Box over the ball to be ready to play
• Take another in the Learn Box after you have played your shot whilst holding your finish, to help you learn the most from each shot
• Use the Think Box, Play Box and Learn Box process and ha breath for every shot you play in practice

I hope my mental golf tips continue to help you simplify your game so you can play your best golf. If you would like to learn how to improve more, sign up for my newsletter here and receive a FREE series of six golf psychology tipcasts.

Love every shot!

Adam Sprackling

Mental Golf Coach