Valuable tips to relax while playing golf

Several years ago, I had a golf client, Nancy, who was suffering from performance anxiety. Nancy was a middle-aged successful business executive and a skilled (12 hcp) golfer.

“Performance anxiety” is the term applied for outsized feelings of fear, nervousness and dread that interferes with accomplishing specific tasks – also sometimes referred to as “stage fright.” In Nancy’s case it was about playing golf with a group, typically 3 or 4 other women golfers.

At times her symptoms went beyond simple jitters or nerves. When her anxiety flared, she could feel her heart pounding, her body would become rigid with muscles tense, her thinking became blurred and her hands and legs would shake. It was her heightened anxiety response that led to her sympathetic nervous system overreacting to moments of stress. It happens to people not practiced at public speaking or performing before audiences or taking an important test — or playing sports.

Strategies and treatments can include cognitive-behavioral therapy, psychotherapy and taking beta-blockers to lower situational anxiety. The help I provided to Nancy was teaching her how to relax while playing golf, including following deep breathing techniques, and learning not to panic.

Over the years I spent teaching golf to beginner golfers, high handicappers and even seasoned amateurs, I noticed that way too many recreational golfers did not how to stay relaxed on the golf course. Few suffered from stage fright, but most were continually tense and nervous.

I remember one golf school student who shared that he would drink three beers during a round of golf. He said, “that helps me calm down.” I don’t recommend that. But below are some sobering tips to help you stay relaxed while playing golf.

The first suggestion is to be prepared when you get to the golf course on time. That includes clothing, range finders, snacks, hydration, phone, wallet, everything needed for a round of golf in the probable weather conditions. I know how forgetting something important can unnerve you.

Secondly, understand that your fear of the outcome of any given shot will hamper your effort. Your worry about where the ball will go ramps up your tension. Tension is the single biggest swing-wrecker in golf.

Next, a consistent pre-shot routine is a powerful tool for staying relaxed. It gives your mind a simple, known process to follow, preventing your mind from wandering to seeing bad results or complex swing thoughts. Take one last look at your target, bring your eyes back to the ball, and let it go. Don’t wait; don’t second guess; make your swing.

The foregoing suggestions for you to be a relaxed golfer are hopefully helpful, but the most important thing you can do is focus on your breathing. When you get anxious, your breathing becomes fast and shallow, sending stress signals throughout your body. Your muscles in your shoulders, forearms and hands start tightening. These are the exact muscles you need to be relaxed for a gold swing.

However, you can interrupt this cycle with controlled breathing. One of the best sports breathing techniques is called “Box Breathing.” Here’s what to do. First, inhale slowly and deeply through your nose. After your lungs are completely full of air, hold your breath for a slow count of four.

Next, exhale slowly through your mouth or nose to a count of four, while concentrating solely on the movement of air out of your lungs. Finally, hold your breath for another slow four count. Do that several times as you feel tension leaving your body.

Relaxation is one of the 14 fundamentals of mental toughness that I’ve been promoting for 20 years. The discipline of relaxation will pay handsome dividends.