You are right on time to breathe, Jovi!

Breath Integration Ideas for On the Course

  1. Bring lavender essential oil to take 3 extended inhales with when nerves start to rise

  2. Tee Box Breathing - 3 or 5 box breaths taken when you pull the club out of the bag

  3. The Club = Your Reminder to Breathe

  4. What else can act as reminders to pause and take a few breaths?

  5. 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

Play 7-Minute Flow

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.

Play 3-Minute Flow

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.

Play 2-Minute Flow

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.

Download