You are right on time to breathe, Jovi!
Breath Integration Ideas for On the Course
Bring lavender essential oil to take 3 extended inhales with when nerves start to rise
Tee Box Breathing - 3 or 5 box breaths taken when you pull the club out of the bag
The Club = Your Reminder to Breathe
What else can act as reminders to pause and take a few breaths?
Practice inhaling for 3 and exhaling for 1 as you visualize making sweet contact with the ball
Resources
Box Breaths Sequence
7 minutes to practice:
Lengthening the sides of the box
Shortening the sides of the box
Pay extra attention to allowing the abdominal muscles to soften in the retention after the inhale
3:3:5 Breath Flow
The 3:3:5 Breath is ideal for nighttime when your mind starts to race. This is a prelude to the 4:7:8 breath which has been shown to reduce self-reported anxiety and increase parasympathetic activity.
3 seconds of sympathetic activiation (the inhale)
3 seconds of shifting towards parasympathetic (the inhale hold)
5 seconds of parasympathetic (the exhale)
Try breathing in and out at about 60% of your capacity. This can help minimize any tendency towards overbreathing.
3 Physiological Sighs
The physiological sigh is a great tool when you are feeling anxiety growing in your body and mind.
Try these six physiological sighs — where you witness how different-sized sighs affect your system and physiological body.
Breathing Bookends Worksheet
Use this worksheet to decide which activities you want to frame with conscious breaths, whether that is on the tee box or before you give a presentation at school. Download.