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