When golfers hit a ball, their bodies often react in different ways. Some may stand with their hands on their hips while others may lean back and take a big inhale.
Not only does this depend on the position of the ball when the swing starts, but also on the strength of the golfer’s arms and the angle of their bodies at the top of the swing. Many golfers may feel a distinct need to take a big inhale before they begin their downswing and then exhale as they finish their backswing and let fly with the wooden spoon.
This type of breathing pattern creates a sort of counter-intuitive ‘pause’ in the action of the swing. During this momentary lapse in concentration, the clubhead may stop in its tracks or even go back to square position, giving the swing a broken wrist or elbow joint.
If you’re feeling frustrated or anxious while playing golf, it might be tempting to blame your breathing. But maybe it’s not your fault. After all, nobody ever taught you how to breathe when playing golf.
Here’s a guide to help you control your breathing and focus on your golf game.
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Breathe In Through Your Nose
While standing with your right hand raised above your head, inhale through your nose as you would if you were smelling something delightful. As you do this, your stomach will expand and you may feel your front ribs expanding too. This is normal and a sign that your body is preparing for impact or action. Your arms should be open wide at shoulder level to create more space for the lungs to expand.
If you’re a newbie, it may feel odd to take a sniff before hitting a golf ball. But holding your breath while swinging a club could be doing your game a disservice. You should always be breathing through your nose during a golf swing, especially as you near the end when you’re taking in more air. Having more oxygen in your system will help you stay focused and relaxed, preventing injuries and lowering your scores.
Breathe Out Through Your Mouth
As you’re taking your next breath after completing a successful golf swing, hold your nose and place one hand on your stomach, just below your rib cage. While breathing, you should feel your stomach expanding and the air being pushed out of your lungs. This is a conscious and deliberate action. As you continue to breathe, try to keep your stomach relaxed and breathing slowly and regularly. You may also notice that your front ribs have begun to contract, pulling your stomach in closer towards your chest. As your torso begins to adopt this ‘turtle’ stance, your swing will begin to feel more fluid and relaxed.
If you feel like your breathing is out of sync with your golf swing, consciously do your best to slow down your inhales and exhales. This may help prevent injury and improve your game.
Take Deep Breaths At The Start Of Your Swing
When you stand in front of the locker room mirror before your round of golf, take a few moments to consciously control your breathing. While inhaling, place one hand on your stomach, just below your rib cage. As you continue to breathe, feel your stomach expand. You may take several deep breaths like this before your round, allowing your body and mind to relax and focus on the task at hand. This is just one of many tips that can help you improve your golf game – you can find more advice on the internet or at your local library.
Include A Pause In Your Swing
If you’re having trouble with your golf swing and feel like you could use a moment’s rest, stop your swing and take a quick break. Just let go of the golf club and take a few deep breaths. As you take these deep breaths, you may notice that your body has begun to relax and your mind has cleared, which may allow you to resume your swing with a fresh set of eyes. This is a crucial moment in the swing, as the position of both hands as well as the rotation of the hips determine the total trajectory of the golf ball. A sudden pause at this stage of the swing may result in an out-of-reach shot. Inclusion of a brief pause may prevent this and improve your scores. Inhalation and exhalation should follow through and backswing as one smooth flowing motion. An out-of-sync inhalation or exhalation may result in a loss of balance and injury. Deep breathing helps prevent this. Even experienced golfers may benefit from this simple tip.
Keep Your Eyes Open
A subtle lesson in the golf drill is the importance of keeping your eyes open. While taking a breath, you may close your eyes and bring your nose closer to your chest. As your nose extends past your upper lip, your golf coach may politely ask you to open your eyes again. Keeping your eyes open will improve your golf game by allowing you to more easily see your ball and the surrounding area, which may lead to more successful shots. It’s not always easy to remain focused on the ‘now’ moment and place your trust in a good set of eyes. But it is essential for a good golf game.
Relax Your Shoulders
One of the most common positions of shoulder injuries in golf is the ‘overused’ shoulder. This is the result of excessive shoulder flexion or rotation during the downswing. This may happen when a golfer does not maintain proper head position or does not keep their left hand near their body as they swing. When golfers injure their shoulders this way, it’s usually after a bad knock, which is especially unfortunate as it may prevent them from competing at their desired level. Shoulder injuries are quite common in golf, which shows how easily this can happen without proper instruction and practice. Keeping your shoulders relaxed and in the correct position as you swing will help prevent injuries.
Be Ready To Hit A Ball Immediately
Golf is a wonderful game to play, but if you’re playing on a busy golf course, it can be hard to find time to stop and take your ball. For this reason, it might be wise to include a set of clubs in your bag, which you can use immediately after taking your shot. This will give you more time to settle down and wait for the next player. It would be best if you could stay at the course for a couple of hours and have fun, but if you want to improve your scores, it might be best to leave immediately after taking your shot. The adrenaline from hitting the ball will make you more agile, but if you want to keep your energy for the coming round, it may be best not to play immediately afterwards. Just try to enjoy yourself and have some quality time with your fellow golfers.
Play In Good Weather
Many golfers complain about the weather being either too hot or cold. While it may be uncomfortable to play in extreme heat or cold, these are the ideal conditions for golf. The air is still and the temperature is stable, allowing you to perform at your best. If you’re new to golf and don’t know how to control your breathing or if you’ve had previous bad experiences playing in inclement weather, try to find a climate as close to ideal as possible (neither too hot nor cold). If you’re playing on a course that is not catered for the weather, be sure to bring along extra layers to keep you warm on cool days and vice versa. The last thing you want is to be struggling with the temperature, causing you to play uncharacteristically poorly. If you’re on a golf course that is not well-maintained and has lots of brambles, play in the woods or on the practice range, as these are the best places to practice your golfing skills in peace.
Be Careful On The Course
Even experienced golfers occasionally hurt themselves while playing. If you’re experiencing pain during your golf game, it’s usually a result of being careless on the course or overusing a body part. While playing on difficult terrain, it may be wise to seek an experienced golf cart driver to give you a hand, should you become stuck or injured. After your round of golf, it may be prudent to have a quick nap to recover from your exercise. When sleeping on the course, it’s important to keep your club bag by your bedside, as you may get up in the night to go to the toilet and may want to grab your clubs without having to wake up your coach. Just make sure that your caddies know not to disrupt your slumber or eat your chips – this will undoubtedly wake you up, even if it is just for a burger.