(Photo courtesy of Max van den Oeteleaar)
Ever noticed how your heart pounds a little harder as you stand over the ball on the first tee? Maybe your hands get a bit clammy, and suddenly, you’re acutely aware of every eye on you. It doesn’t matter whether you’re a tour pro, a weekend warrior, or stepping up for your first tournament—those pre-shot jitters can make even the smoothest swing feel like a wrestling match with your nerves. But here’s a trick: take a deep breath.
Coaching dozens of elite athletes in not only golf, but a host of other sports, controlled breathing has become a staple in all their arsenals. It sounds almost too simple, right? After all, you’ve been breathing your entire life. But when it comes to golf, breathing isn’t just a necessity for staying alive—it’s a powerful tool to calm your nerves, center your focus, and dial into the rhythm of the game. Proper breathing techniques, especially when used before high-pressure shots, can be the difference between a pure strike and a panicked miss.
The reason controlled breathing is so effective is because of its direct connection to your nervous system. Your body’s stress response is triggered when you start to feel anxious or overwhelmed. You may notice your breathing becomes rapid and shallow, which only fuels your fight-or-flight response. To combat this, taking deep, controlled breaths helps flip the switch back to a state of calm and clarity. When you exhale slowly, you signal to your body and brain, “We’re safe. We’ve got this.”
Let’s take a cue from the pros. Jack Nicklaus, known for his mental toughness, often used his breath as a tool to manage tension in high-stakes moments. Just watch clips of him in competition: right before he swings, you’ll see him take a long, deep breath, exhale fully, and then step into the shot with laser-like focus. This isn’t just a habit—it’s a strategy. Tiger Woods has called controlled breathing part of his mental game routine.
So how exactly do you breathe like a pro? It starts with a simple technique: deep diaphragmatic breathing. Place your hand on your stomach and take a deep breath in through your nose for a count of four, feeling your abdomen rise. Hold it for a count of two, then slowly exhale through your mouth for a count of four, feeling your abdomen fall. Repeat this a few times, and you’ll notice an immediate change—your mind feels quieter, your heart rate settles, and your body feels more balanced.
This technique works wonders on the first tee or any time you need to reset during a round. But there’s more to it than just reducing nerves. Proper breathing actually helps you establish a rhythm in your swing. Golf is a sport of timing, and rushed or erratic breathing can throw everything off. When your breath is steady, your swing can flow smoothly, free of the tension that creeps in when you’re holding your breath or taking quick, shallow gulps of air.
But let’s not keep this secret locked up in the world of elite golfers. Next time you’re feeling a bit twitchy on the course, give it a shot. Feel your feet on the ground, take a deep breath in, hold, then exhale slowly and completely. Notice how it pulls you out of your head and into the present. It shifts your focus from what might go wrong to what can go right.
And this isn’t just useful before big tee shots. Think about those knee-knocking four-foot putts, or when you’re staring down a tight fairway with out-of-bounds on both sides. The key is to integrate breathing into your pre-shot routine. Make it as much a part of your game as picking your target or setting up your stance.
There’s a reason this technique is taught in every performance and sports psychology workshop. It’s because it works. It’s simple, it’s free, and best of all, it’s portable—you’ve got it with you every single time you step onto the course. So, take a deep breath, embrace the calm, and step into your next shot with confidence.
Controlled breathing isn’t just for yogis or meditation gurus—it’s for golfers who want to tap into the power of presence and focus. Start incorporating it into your game and beyond, and watch as your mind clears, your muscles relax, and your scores and life improve.
You’ve got the air—now use it to your advantage.
Bob Fagan has just published “The Little Book of Questions That Matter — A Lifetime Companion For Transforming Your Life.” It is available on Amazon.
