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Breathe Your Way to Success – Golf Performance, Anxiety & Breathing3 min read

Dr. Brian HemmingsAuthor: Dr. Brian Hemmings


Posted on: 10th Jun 2016

Dr Brian Hemmings explains how breathing can be the key to controlling a player’s emotions and teaches you a technique for your students to help them control their anxiety and emotions when it counts…

“When I learned how to breathe, I learned how to win”

Tom Watson

Though I have never had the good fortune to meet Tom Watson and talk through his career, my guess as a psychologist is that the quote suggests in the early days of his career he often felt too uncomfortable on the golf course in winning situations, or let frustration undermine his game.

In my work I find that many players think the top professionals must be doing something unique mentally; which isn’t the case at all.  For instance, controlling breathing is one of the simplest, most efficient ways for all standards of golfers to self-regulate high arousal/tension on and off the course and is straightforward to learn.

“You have to control tension.  Just a couple of times I got nervous but I kept it under control.  We all get taught certain breathing techniques by the Swedish Federation to help keep calm, its basic stuff”.  Niclas Fasth

In my time at England national training over the past fifteen years, great emphasis has been placed on teaching individual players simple breathing skills.

For example, focused breathing is great in that it can act as a distraction from negative thoughts, lower heart rate, and act as a positive behaviour in pressure situations.  However, players must be aware that although breathing itself is a natural automatic process, as soon as we shift to controlling breathing it becomes an acquired skill that improves with practice.

To fully obtain the benefits of focused breathing you need to impress on players the need to practise regularly.  This technique involves counting breaths, which also prevent negative thoughts as the mind is occupied by the counting involved.  Simply inhale slowly (normally, not deeply) through the nose to a count of 4, and then slowly exhale through the mouth to a count of 7 – the longer outbreaths induce a more relaxed state.  This is also sometimes called ratio breathing and a player may complete several cycles of this to remain composed.

If practised, a player will soon become proficient at using the technique in pressure situations or when frustrated after errors.  I find that many players like this technique as it is very subtle, and will go unnoticed by playing partners.  Coach your players this technique I am confident they will benefit hugely.


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Online Course now also available in German and Spanish

“This online course has to be the best value for money training I have seen from the PGA. I use the activities with my clients and have seen improvements in their game of golf. Working with players and …understanding now more about mindset makes it easier to coach and enhance performance….”

Phil Allen, PGA of GB&I Professional, Holland

Check out the fully online Golf Psychology Coaching Certificate course that is approved by the PGA of GB&I (135 CPD points) and the PGAs of Europe, and has been completed with great reviews by over 350 PGA professionals and coaches worldwide. Go to www.golfpsychologycoaching.com for full details.

The course is full of practical activities and information on assessing mental skills, goals and motivation, attention control, confidence building, and anxiety reduction techniques for the PGA professional to guide players through improving their mental game. The course is endorsed by some of England’s best coaches.  You can complete the course at home so you will have no travel costs or time away from your work.  All you need is a player to work with and the time to complete the course activities.  For a price reduction type in the discount code PGAE to reduce the price from £295 to £215.

This article originally featured in International Golf Pro News. Visit the IGPN Page to find out more and subscribe for free.

Dr. Brian HemmingsAuthor: Dr. Brian Hemmings
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Dr. Brian Hemmings was lead psychologist to England golf during 1997 to 2013. During this time he helped develop the mental skills of the best emerging English golfers including the likes of Ross Fisher, Danny Willett, Tom Lewis, Tommy Fleetwood and Chris Wood.   Brian is author of the book ‘Mental Toughness for Golf: The Minds of Winners’ and also runs Masterclasses for sport psychologists and golf coaches.

Find out more at www.golfmind.co.uk.