| Tiger Woods and other top pro golfers | | | | 2. Place one hand on your abdomen and |
| use a specific breathing method to relax | | | | one on your chest. |
| their bodies for a fluid golf swing. | | | | 3. Slowly inhale through your nose. |
| You can easily do the same thing. But | | | | Try to imagine the air going all the way |
| first, let's do a quick test to see | | | | down into your lower lungs (abdominal |
| where you currently stand. | | | | area). It may help to imagine your |
| In just a moment, I want you to take a | | | | abdomen as a balloon, and as you inhale, |
| big, deep breath. | | | | the balloon inflates. Do not try to |
| And I want you to pay attention to what | | | | force your abdomen outward; rather |
| happens to your chest and to your | | | | simply allow the air from your |
| stomach as you do it. | | | | inhalation to expand it. |
| OK...do that now. | | | | 4. Stop the inhalation before the hand |
| If you're like 95% of all golfers, then | | | | on your chest begins to move. |
| your chest probably expanded outward | | | | 5. Hold your breath for 5 seconds. |
| right away, while your stomach went | | | | 6. Exhale slowly through your nose or |
| inward toward your spine. | | | | mouth. Use your hand to feel your |
| If that's the case, then you actually | | | | "abdominal balloon" slowly deflate, as |
| took a very shallow breath, not a deep | | | | your navel moves towards your spine. |
| one. | | | | Perform 10 or more repetitions. I |
| You would be classified as a "chest | | | | recommend starting with this "abdomen |
| breather"! | | | | only" phase, and sticking with it until |
| Try not to panic. I am trained to | | | | it feels relatively natural and easy. |
| alleviate you from this chronic | | | | Phase 2: |
| condition. | | | | In actuality, the Phase 1 exercise was |
| Okay, but why should you care? | | | | only a 2/3rds breath. This is an |
| Less than optimal breathing (chest | | | | improvement over the chest breathing, |
| breathing) can cause: | | | | but still not quite optimal. Now we |
| - An increased rate of breathing | | | | will integrate the upper 1/3rd of your |
| - Increased tension in your neck muscles | | | | breath capacity - the upper chest area. |
| - Headaches | | | | 1. Lie on your back with your knees |
| - Feelings of anxiety | | | | bent and feet flat on the floor. |
| - Increased stress | | | | 2. Place one hand on your abdomen and |
| - Increased sensation of pain | | | | one on your chest. |
| - Fatigued, stiff muscles | | | | 3. Slowly inhale through your nose. |
| - Restricted and stiff joints | | | | Try to imagine the air going all the way |
| - Poor sleep patterns | | | | down into your lower lungs (abdominal |
| - Poor circulation | | | | area). It may help to imagine your |
| - Poor posture | | | | abdomen as a balloon, and as you inhale, |
| - Inefficient movement patterns | | | | the balloon inflates. Do not try to |
| Experiencing any of the above side | | | | force your abdomen outward; rather |
| effects means your golf game will suck! | | | | simply allow the air from your |
| Or at least it will not be up to its | | | | inhalation to expand it. |
| full potential. | | | | 4. Instead of stopping the "inflation" |
| On the other hand, proper breathing: | | | | at the upper abdomen area, allow the |
| - Elicits a relaxation response | | | | breath to continue into the upper lungs |
| - Provides an optimal amount of oxygen | | | | and cause the chest to rise. |
| to your body | | | | 5. Hold your breath for 5 seconds. |
| - Improves circulation | | | | 6. Exhale slowly through your nose or |
| - Helps maintain a healthy musculature | | | | mouth. The order of "deflation" should |
| (including your back) | | | | be the opposite of the "inflation" |
| Let me be very clear about this - | | | | pattern. I.e. your chest hand should |
| The manner in which you breathe will | | | | fall first, and then your abdomen hand. |
| literally determine the physiology of | | | | Now that is a full, optimal breath. |
| your body - for better or for worse. | | | | This may take a bit of practice, but it |
| Do you still think this breathing thing | | | | is well worth the time and effort. |
| is a no-brainer? | | | | I would suggest spending five minutes in |
| The good news is that with a little | | | | the morning, and again in the evening |
| practice and awareness, you can | | | | just prior to bed, mastering this |
| reprogram your breathing techniques and | | | | technique. Once this technique feels |
| reap the corresponding benefits. | | | | quite natural lying on the ground, |
| Optimal Breathing Exercise | | | | integrate it into your standing posture, |
| Phase 1: | | | | for use on the course. |
| 1. Lie on your back with your knees | | | | Now go get em, Tiger! |
| bent and feet flat on the floor. | | | | |