Mental Game · Drill
Breathing Exercises to Stay Calm
Part of our mental game programs for nerves and pressure, losing it after bad shots. Build a program with it
How you breathe changes how you feel. Short breaths high in your chest tell your body it's in danger. Slow breaths through your nose, deep into your belly, calm you down. Try two exercises. First, put your hands on your ribs. Breathe in and feel them widen to the sides. It relaxes your neck and shoulders. Second, put your hands over your heart. Breathe slowly and let your chest soften. Use these before or after a round.
The drill
- Breathe through your nose into your belly.
- Hands on ribs; feel them widen.
- Use it to loosen your shoulders.
- Hands on chest; breathe slowly.
- Use them before or after a round.
Why it works
Fast, shallow breaths high in the chest tighten your neck and shoulders and keep your body on alert. Slow breaths through your nose, down into your belly and out to the sides of your ribs, signal that you are safe and let those muscles release. A looser upper body makes it easier to swing at a steady pace and to think clearly over the ball.
Common mistakes
- You lift your shoulders toward your ears as you breathe in.Keep your hands on your ribs and aim to feel them widen sideways while your shoulders stay level.
- You breathe in quickly and hold your breath.Breathe in slowly through your nose, then let the air out without forcing it or pausing.
- You only try it once you are already upset after a bad shot.Practice it at home and before the round so it feels familiar when you need it.
How you'll know it's working
- Your hands on your ribs move outward as you inhale, and your shoulders stay still.
- Your neck and shoulders feel looser after a few breaths.
- Your breathing feels slower and your chest feels softer when your hands are over your heart.
Make it easier or harder
Easier: Sit in a chair with your back supported and do the exercises in a quiet place before trying them on the course.
Harder: Do the same slow breathing standing on the course, between shots, while you walk or wait for your turn.
Common questions
How long should I do breathing exercises before a round?
Five minutes is enough. Spend some time on the rib exercise and some on the chest exercise, and keep the breaths slow.
Should I breathe through my nose or my mouth to calm down?
Breathe in through your nose into your belly, as the steps describe. Let the air out gently and without force.
