Managing State of Mind Through Breathing

The best players in the world not only have trained swings; they have trained minds. Developing a trained mind requires discipline, patience, and consistent effort. Unlike swing changes, where success can be measured with objective data, mental performance is often intangible.

Each actual golf stroke may only take around one second, but you spend up to 40 seconds gathering information and going through your routine before taking the shot. If we round this to one minute per shot and a golfer shoots a score of 72, that equates to 72 minutes of focused work. However, a typical round of golf lasts around 4 hours and 30 minutes—approximately 270 minutes. This means that for about 200 minutes, you are in between shots, walking between greens and tees, or observing playing partners. Unlike continuous-action sports like football, golf is a stop-start game, requiring players to develop behavioral habits to stay relaxed and present between shots. Managing this downtime effectively can help quiet the mind and conserve mental energy for critical moments, particularly later in the round when many players lose focus.

Rather than overthinking or forcing positive self-talk, I recommend focusing on your breathing. Diaphragmatic breathing is a simple yet effective technique that can help lower cortisol levels (reducing anxiety) and keep you grounded in the present moment. Follow these steps:

1. Place your hand on your stomach. Breathe in slowly and smoothly through your nose for four seconds. As you inhale, feel your stomach expand. (Tip: Imagine a balloon slowly filling with air.) Briefly pause before exhaling.

2. Exhale for four seconds. Slowly contract your stomach as you gently release your breath through your mouth. Continue this breathing pattern.

If you find yourself shallow breathing (where the upper chest moves more than the stomach), you may be breathing in the opposite way. Ideally, when you inhale, your stomach should expand; when you exhale, it should contract. Incorrect breathing patterns can trigger a stress response in your body, releasing adrenaline and preparing you for a fight-or-flight situation—something you may have experienced on the golf course. This response can make you feel out of control and prevent you from reaching an optimal mental state for playing golf.

HeartMath

HeartMath is a mind-body approach that focuses on the heart-brain connection and how the heart influences our perceptions, emotions, intuition, and overall well-being. It offers tools and techniques, often using a device and app, to improve emotional resilience and mental clarity. Research has shown that the heart and brain are interconnected, with the brain interpreting signals from the heart to regulate emotions and cognitive processes.

Practicing deep heart breathing reduces cortisol (the stress hormone), using the HeartMath app with the device shows how quickly and how efficient you are at getting into a coherant state. It does this by turning the screen green. You can monitor and track your data, you can also make it more difficult as you improve.

By combining deep, slow breathing with heart-focused attention, you can create a balanced and calm state of mind. Practicing and tracking this type of breathing can significantly enhance your ability to stay composed on the course, particularly in high-pressure situations. Over time, you’ll notice an improvement in your ability to perform under stress. If you want to explore Heartmath further you can find more information here:- Heartmath

Feeling pressure on the course is normal, but implementing heart-focused breathing into your pre-shot routine, in-between shots, and even into your everyday life can be transformative. In my own experience, using these techniques—especially before stepping onto the green—has profoundly improved my putting performance.

Have you ever tried heart-focused breathing during a round? I’d love to hear how you manage pressure on the course!