How do you breathe when you work out?

Always always always inhale through your nose and exhale through the mouth. By inhaling through the nose, you will be utilizing Nitric Oxide, which helps open your blood vessels and will improve the oxygen consumption rate in your lungs by nearly 20% more than when you mouth breathe.

How does breath holding increase the oxygen in your blood and improve athletic performance?

When you hold your breath, your brain sends a signal to your spleen - which is your "blood bank" - to release more oxygen into your bloodstream because you affront inhaling any. After about 15 seconds of a breath hold, inhale (through the nose) and return to normal breathing for a minute or so. When you complete 6-8 rounds of that, you will have the amount of oxygen in your blood that is equivalent to training at a high altitude. This is where you will get an increase in energy, muscular endurance and focus.

When is it not safe to do breathwork exercises?

When you are behind the wheel or in a body of water (even the bathtub). Dizziness and light-headedness are a few of the side effects that could happen when you do breathwork exercises. You don't want to be driving or in a pool and become dizzy or light-headed.

Breathing for Golfers: The Ultimate Guide to Endurance, Focus, and Concentration

Oct 9

Written By Sanket Joshi

A Message from Mike Kolander

Golf is a game of precision, patience, and endurance. As a performance coach, I’ve seen firsthand how mastering your breath can transform not only your golf game but also your mindset and overall well-being. The ability to control your breathing gives you a secret weapon—one that can enhance your focus, reduce tension, and sustain energy throughout your round.

This guide is designed to help you harness the power of proper breathing techniques to improve your performance on the course. Whether you’re looking to sharpen your mental game, maintain endurance, or recover faster, these breathing strategies will give you an edge. I encourage you to integrate them into your routine and experience the difference for yourself.

Let’s take your golf game to the next level - one breath at a time.

– Mike Kolander

Introduction

Golf is as much a mental game as it is physical. Staying calm under pressure, maintaining focus, and executing a consistent swing can often be the difference between a great round and a frustrating one. One of the most overlooked aspects of peak golf performance is proper breathing. By mastering breathing techniques, golfers can enhance their focus, reduce tension, and improve overall performance on the course.

The Power of Breath in Golf

Breathing plays a crucial role in every movement we make, and in golf, it directly impacts muscle tension, focus, and energy levels. Many golfers hold their breath or take shallow breaths, especially under pressure. This leads to increased tension in the muscles, reducing fluidity in the swing and causing mental fog.

Benefits of Controlled Breathing:
Reduces stress and anxiety
Enhances focus and concentration
Improves muscle relaxation and flexibility
Increases endurance and stamina
Promotes better decision-making

By incorporating proper breathing techniques, golfers can develop a more relaxed, focused approach to every shot.

Essential Breathing Techniques for Golfers

1. Diaphragmatic Breathing

Also known as belly breathing, this technique helps to engage the diaphragm and maximize oxygen intake.

How to Practice: Place one hand on your chest and the other on your abdomen. Breathe in deeply through your nose, ensuring your belly expands while your chest remains still. Exhale slowly through your mouth. Repeat for several breaths to promote relaxation.

2. Box Breathing (4-4-4-4 Technique)

Used by elite athletes and Navy SEALs, this technique enhances focus and reduces stress.

How to Practice: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for another 4 seconds before repeating.

3. Pre-Shot Routine Breathing

A consistent breathing routine before each shot helps create a rhythm and calms the mind.

How to Practice: Before addressing the ball, take a slow, deep breath in, hold for a moment, and exhale fully. Use this as a reset button before every shot to maintain composure.

Integrating Breathwork into Your Game

1. Start Your Round with a Breathing Warm-Up

Before hitting the first tee, spend a few minutes practicing diaphragmatic breathing or box breathing to set a calm and focused tone for the round.

2. Use Breathing to Reset After a Bad Shot

Instead of letting frustration build, take a deep breath, exhale slowly, and use that moment to reset mentally before your next shot.

3. Maintain Breathing Awareness Throughout the Round

Consciously checking in on your breath between shots can help maintain relaxation and focus. If you find yourself breathing shallowly, take a moment to reset with deep breaths.

Breathe Your Way to a Better Game Breathing is a simple yet powerful tool that can transform your golf game. By practicing these techniques consistently, you’ll experience improved focus, reduced tension, and a more fluid swing. The next time you step onto the course, remember that a calm breath leads to a confident shot.

Sanket Joshi