“Relax” It’s Easy to Say but Hard to Do

This bunker is a very tough shot where you need to relax. It is the world's largest bunker and the course is in Portugal and called Krisirk Resort course.

As Arnold Palmer once said, “Golf requires total concentration and complete relaxation.” Golf can be stressful, and stress triggers the release of hormones which increases your heart rate tensing up the natural state of your muscles as well as increasing the tempo of your golf swing. Relaxation becomes difficult when your body’s hormones are increasing your heart rate when you want it to relax. [1]

According to the Cleveland Clinic, one of the most convenient and effective methods is to activate your body’s “Relaxation Response” by deep breathing. [2]

When you’re playing golf in stressful situations (e.g., having to make a big breaking six-foot putt, etc.), deep breathing is effective to make yourself relax. you gently close your eyes and take approximately 4-5 cycles or more of deep breathing in and out.  You can do it standing with your back straight before you take your shot.

You begin the mini-meditation exercise by taking a big, deep breath in through your nose, and slowly release the breath through your mouth. Notice how your body expands with your stomach slowly rising and falling while your chest remains still. Gently close your eyes while your body softens. Allow your body to lead your mind rather than the mind leading your breath. Allow your thoughts to come and go and when you’re ready, open your eyes and go. [3]

Many meditation experts and yoga experts focus on deep breathing with correct posture which will cause your mind and body to relax. Deep breathing will also improve your mental and psychological wellbeing by making positive thoughts easier to sense as well as reduce anxiety.

A 2018 scientific study from the Trinity College Institute of Neuroscience and the Global Brain Health Institute proved regular deep breathing exercises not only causes relaxation but also an ability to exceptionally focus and concentrate. The study recommended daily deep breathing exercises which will make your body more easily relax when you begin a deep breathing exercise. When you slow your breath down the vagus nerve is stimulated which lowers your heart rate and produces a feeling of calmness throughout the body. [4]

The more you practice deep breathing, the easier it becomes to be relaxed and exceptionally focused which is just what Arnie suggested years ago!

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[1] Mayo Clinic Staff, Stress Management, March 19, 2019, https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

[2] Cleveland Clinic Staff, “Stress: Learning to Relax” https://my.clevelandclinic.org/health/articles/11887-stress-learning-to-relax

[3] Headspace, Mini Meditation, Breath, https://www.youtube.com/watch?v=cEqZthCaMpo

[4] Science Daily, “The Yogi masters were right -- meditation and breathing exercises can sharpen your mind. New research explains link between breath-focused meditation and attention and brain health,” https://www.sciencedaily.com/releases/2018/05/180510101254.htm