Tiger Woods and other professional golfers use a specific breathing method to relax the body and achieve a smooth golf swing.
You can easily do the same. But first, let’s do a quick test to see where you currently stand.
In just a moment, I want you to take a big, deep breath.
And I want you to pay attention to what happens to your chest and stomach as you do it.
Okay… do that now.
If you’re like 95% of all golfers, then your chest probably expanded out right away, while your stomach expanded in toward your spine.
If that’s the case, then you actually took a very shallow breath, not a deep one.
You would be classified as a “chest breather”!
Try not to panic. I am able to relieve you of this chronic condition.
Okay, but why should you care?
Less than optimal breathing (thoracic breathing) can cause:
o An increased rate of breathing
o Increased tension in the neck muscles
or headaches
o Feelings of anxiety
o Increased stress
o Increased sensation of pain
o Stiff and fatigued muscles
o Restricted and stiff joints
o Poor sleep patterns
or poor circulation
or poor posture
o Inefficient movement patterns
Experiencing any of the above side effects means your golf game will suck! Or at least it won’t live up to its full potential.
On the other hand, proper breathing:
o Evokes a relaxation response.
o Provides an optimal amount of oxygen to your body
o Improves circulation
o Helps maintain healthy muscles (including the back)
Let me be very clear about this:
The way you breathe will literally determine the physiology of your body, for better or worse.
Still think this breathing thing is a no-brainer?
The good news is that with a little practice and awareness, you can reprogram your breathing techniques and reap the corresponding benefits.
Optimal breathing exercise
Phrase 1:
1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place one hand on your abdomen and one on your chest.
3. Inhale slowly through your nose. Try to imagine the air going down to the bottom of your lungs (abdominal area). It may help to imagine your abdomen as a balloon, and as you inhale, the balloon inflates. Don’t try to force your abdomen out; simply allow the air of your inhalation to expand it.
4. Stop the inhalation before the hand on your chest begins to move.
5. Hold your breath for 5 seconds.
6. Exhale slowly through your nose or mouth. Use your hand to feel your “abdominal balloon” slowly deflate, as your navel moves toward your spine.
Perform 10 or more repetitions. I recommend starting with this “abs only” phase and sticking with it until it feels relatively natural and easy.
Phase 2:
In reality, the Phase 1 exercise was only 2/3 of a breath. This is an improvement over chest breathing, but still not quite optimal. We will now integrate the top 1/3 of your breathing capacity: the upper chest area.
1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place one hand on your abdomen and one on your chest.
3. Inhale slowly through your nose. Try to imagine the air going down to the bottom of your lungs (abdominal area). It may help to imagine your abdomen as a balloon, and as you inhale, the balloon inflates. Don’t try to force your abdomen out; simply allow the air of your inhalation to expand it.
4. Instead of stopping the “inflation” in the upper abdomen area, allow the breath to continue into the upper part of the lungs and cause the chest to rise.
5. Hold your breath for 5 seconds.
6. Exhale slowly through your nose or mouth. The “deflation” order must be the opposite of the “inflation” pattern. That is, the hand on the chest should go down first and then the hand on the abdomen.
That is a full and optimal breath.
This may take a bit of practice, but it is well worth the time and effort.
I would suggest spending five minutes in the morning and again at night just before bed mastering this technique. Once this technique feels quite natural lying on the ground, integrate it into your standing stance, for use on the field.
Now go get them, Tiger!
