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

Audio Block
Double-click here to upload or link to a .mp3. Learn more

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.