Breathe Your Way to a Lower Score

By Mike Wright

Movement Rides on the Breath: Your Golf Swing is Your Movement.

All movement rides on the breath. Learn to feel the movement of your swing initiated by the breath. The inhale initiates the take away; the exhale initiates the downswing and follows through to the finish. Feel the movement placed upon the golf ball, delivered through the swing and feel the satisfaction of improved impact and scores.

There are seven Physical Performance Factors, which determine the golfer’s ability to play their best golf. We are well aware that flexibility is the current “buzzword” in golf exercise. In fact, flexibility is definitely important, however the most important factor for golf may be breath control and practicing consistent breathing techniques of three to four times per week. The dictionary defines breath as: “The vital principle or animating force within living beings.” Joseph Pilates spoke to this when he wrote, “Above all else, learn to breath”, in his text_, Contrology. ”Within the Pilates method there is a vast array of breathing techniques, which may be extremely valuable when taught by a qualified Golf Pilates instructor. The benefits are many: Decreased risk of injury, increased endurance due to increased blood Oxygen levels, improved scores and lower handicaps: conscious breathing promotes relaxation and a positive mental state of calm and control. Ben Hogan, arguably one of the best golfers of all time, described this state as one of perfect balance and poise at the address or starting position of the golf shot.

The thought of linking breath with the game of golf is a foreign subject for the majority of golfers we have worked with as clients over the past ten years. We have worked with hundreds of golfers during this time and have found that if you ask most golfers how many times they thought of conscious breathing or practiced breathing techniques during their rounds of golf,

a very large percentage will respond with the, “do what?” look on their face. This is not a “slight” to the average golfer, it’s just that few of us are educated about this profound connection between breathing and golf.

The average lung capacity for the human being is approximately 5,000 milliliters. The average breath is about 500 milliliters. The practice of “towel breathing” may increase the lung capacity by as much as 1,000 milliliters in a year or less, thus increasing the elasticity and capacity of the lungs which adds increased oxygen levels and directly affects muscle recruitment and flexibility of the thorax around the axis of the spinal column. This is of great importance in the golf swing. Correct breathing practices may also assist the golfer’s shoulder turn in both take away, backswing and downswing to impact positions, due to increased flexibility in the rib cage and Intercostal musculature. The finish position is also enhanced by allowing the golfer to “get through the shot” better. By utilizing proper breathing techniques the golfer will expel more carbon dioxide and produce less lactic acid buildup which positively affects performance and endurance over 18 holes, or 4 to 5 hours of play.

Most people, let alone golfers, do not realize the effect of conscious and purposed breathing upon their daily performance of any given activity.

In fact, many golfers actually hold their breath during the swing, which is counterproductive to performance and health. This “startle effect” results in one holding their breath due to a sudden fear response from an outside stimulus. The first response is to tighten the muscles in a protective manner and gasp to hold their breath and brace against perceived danger. This is similar to the golfer bracing for the impact position. The muscles over-tighten and the shoulders “shrugg,” (shrugging at impact-swing fault). Scientific principles support this conept. The muscles tighten in response; tight muscles are slow muscles. Tightness is often seen in the “upper body” dominant player who attempt to kill the ball, or over-swing. This type of golf shot is usually performed while “holding” the breath and rarely produces the desired result: a great shot.

There are many specific areas of the golf game where breathing techniques may play an important part in the game:

A. “Pre-shot routine”,

B. “Address position or set up.”

C. “Take away”, “Back Swing, Impact and Finish.”

Several critical phases of the golf swing; particularly the back swing, impact and finish positions are greatly affected by the breathing techniques of the golfer as they swing the club. In addition, the mental game of golf is influenced by breathing techniques. Pilates breathing methods are extremely effective in producing stroke saving results such as increased relaxation, focus and concentration in situations where the golfer is under pressure to execute a consistent and repeatable swing. After practicing Golf Pilates breathing techniques for only 4 to 6 weeks, many clients remark that the club does not feel as heavy during the last four to five holes like it used to.

Clearly, both the mental and physical game of golf may be improved by proper breathing practices found within the Golf Pilates method. In my next article I will explain how to bring this aspect of breathing into your game for optimum performance. I will explore the exercises relevant to your game and the importance of consistent practice while both on and off the course. Build your swing on the foundation of the breath. As an LPGA professional once said to me after the “best swing of her life,” it, (the breathing technique: inhale to backswing and exhale to downswing), can’t be that simple. She was partially right; the technique is simple, the practice is not. In the meantime, Stand Tall, Breathe Deep and Have A Great Day!

Mike Wright Golf Pilates (TM): Self published, all rights reserved

Tags: mike wright golf pilates, pilates for golf