Breathing is our first act in life, as well as our last. For the most part,
breathing is an involuntary activity. It is something we do naturally,
without thinking. As human beings, it is only a matter of time before
we try to take control, as only humans are wont to do, and direct our
brain to hold our breath and release it upon direction, at times explosively. Breathing is one of the few bodily functions that, within limits,
can be controlled both consciously and subconsciously.
Ever see a dog hold its breath? How about a cat, horse, cow, or
wolf? Nope! What about a two-year-old child? Ever see a toddler take a
big gulp of air working up to that ear-piercing wail that they know will
get your attention? The control pattern starts early in life. Deep breathing, in through the nose and out through open or pursed lips, not only
has a positive effect on your game, it has a profound effect on your
overall health and well-being. When we breathe, we bring life-giving
oxygen into our bodies and force carbon dioxide waste out. Physically speaking, breathing sustains the natural metabolic processes of
the body. Psychologically, breathing keeps the mind calm and focused.
According to a study in the British Medical Journal by Luciano et al., a
slow respiratory rate improves cardiovascular and respiratory function,
enhances blood oxygenation, elevates exercise tolerance, and increases
calmness and well-being.4
T H E H E A LT H Y G O L F E R 193
This all sounds very interesting, but how does any of this affect
your golf game? According to Pilates expert and GFM contributor
Deanna E. Zenger, breathing has everything to do with golf. When we
experience stress on the golf course, whether it is our first shot, a tough
lie, or any shot that creates general anxiety, our breathing becomes shallow and erratic.
Golfers hold their breath when they take their swing for many reasons, says Zenger. Driving, chipping, or putting, it doesn’t matter. They
hold their breath. Holding your breath does not improve your golf
swing. In fact, it does the exact opposite. Under pressure, the physiological effect of holding your breath produces a “fight or flight” response in
your brain, resulting in a loss of blood flow to the extremities, including
the brain. Your body becomes tense, your mind races, and you lose the
ability to execute a proper golf swing. Holding your breath also creates tension in your muscles, and when you finally exhale, your body
releases a sudden rush of blood throughout your system. The tension in
your muscles prevents you from executing the same degree of rotation
in your golf swing, says Zenger.
To practice breathing correctly, sit in a chair, relax, and take a nice
deep breath in through your nose. Breathe the air all the way in, fully
expanding your lungs until you comfortably cannot take in any more.
Pause for a moment, and then exhale through parted lips. Your exhalation should be long and slow. Let every last ounce of air and carbon dioxide waste out of your lungs. Gently parting or pursing your lips facilitates
a full exhalation. Do this three times, relaxing deeply with each breath.
Deep Breathing to De-stress Your Golf Game
In Take Control of Your Subconscious Mind (2000), Anthony T. Gaile
agrees with Zenger. He says that psychological stress can be as destructive to the body as physical stress. When an organism is placed under
stress, the body goes on alert. The heart rate increases, muscles tense up,
blood pressure goes up, and adrenaline begins to flow at a rapid rate.
Stress can be whatever the mind perceives it to be, so if you are playing
badly and your blood starts to boil because you miss a few short putts
or your ball careens off a sprinkler head and into a hazard, you are putting your body under stress.5
Periodic breaks in the stress level are needed for the body to be
able to reconstruct itself, according to Gaile, otherwise you put yourself at high risk for such problems as tension headaches, stomachaches,
fatigue, and even heart attacks,
