Relaxation techniques for golf: improve your game

In the article entitled “Relaxation and Golf”, I introduced the definition of relaxation, its relationship with arousal or activation, and golf techniques. In this post, we return to the different relaxation techniques, focusing only on those that, in my opinion (and according to several authors), may be particularly useful for golf and other competitive sports.

Breathing Training for Golfers

Although breathing is a largely automatic process, controlled by various centers in the brainstem, we can exercise some control over our breathing patterns. In fact, breathing training is one of the methods used in other relaxation techniques, meditation, yoga, visualization, and more.

Benefits of Breathing Exercises

As a relaxation technique, it offers the following benefits:

• It is easy to learn.
• This technique is directly related to the autonomic nervous system.
• The exercises can be performed in different places and situations.
• It can be particularly suitable for people who have difficulty practicing visualization.

Breathing properly increases the level of oxygen in the blood and facilitates the elimination of waste products. When inhaling and holding the breath, tension and activation levels increase, while exhaling promotes relaxation and reduces tension.

Shallow, rapid breathing creates more tension and can lead to poorer performance. Therefore, “breathing properly is not only relaxing, but also facilitates performance by increasing the level of oxygen in the blood” (Applied Sport Psychology, Williams, J. E., p. 284).

Breathing Exercise Training Program for Golf

Labrador (1995) designed a training program consisting of six exercises arranged in increasing order of difficulty. If we want to learn how to breathe properly, we can follow the following summary:

1. As with other relaxation techniques, we begin by choosing a comfortable place free from distractions, wearing comfortable clothing and adopting an appropriate posture (sitting or lying down with the knees slightly bent). It is helpful to think about something pleasant, for example, imagining that we are lying on a golf course on a beautiful spring morning.
2. Imagine that your chest is divided into three levels or sections, from top to bottom: the upper chest (where clavicular breathing occurs), the middle or rib area (where costal or thoracic breathing occurs), and the lower area or abdomen (where diaphragmatic or abdominal breathing occurs). Then place the palm of one hand above the lower abdomen, below the navel, and the other hand above the stomach.
3. When inhaling, gently breathe in through the nose, filling the abdominal area first, then the middle section, until the lungs are completely filled. You should first notice the lower hand rising, followed by the hand above the stomach, until you notice a slight movement of the shoulders as the inhalation is completed.
4. When exhaling, reverse the process and gently release the air through the mouth. You can slightly purse your lips and notice the sound of the air passing through them. Throughout this process, following the book Attention!! The Secret to You Playing Great Golf, you can maintain a 4x4x4 rhythm: count to 4 while inhaling, another 4 while holding the breath, and finally 4 while exhaling.
5. Later, gradually apply what you have learned to different situations and at different times of the day. Once the breathing pattern has been mastered, you can incorporate it into your pre-shot routine when you feel tense or need to lower your activation level, for example when reacting to another player’s behavior that you perceive as provocative.

How Do You Practice Progressive Relaxation?

“Progressive relaxation training basically consists of learning to tense and then relax various muscle groups throughout the body while focusing attention on the sensations associated with tension and relaxation” (Bernstein and Borkovec, 1983, p. 34).

Muscle relaxation is considered the direct physiological opposite of tension and can therefore be an appropriate technique for people who feel tense or anxious. Physiologically, relaxation produces a reduction in:

• Tonic muscle tension.
• Overall sympathetic activity.
• Arterial vasodilation.
• Heart rate and intensity.
• Etc.

However, this reduction in excessive activation can also be observed in other areas, including cognitive processes and observable behavior (Fernández-Abascal, 1997).

In Jacobson’s original method, more than sixty exercises and several months of training were described as necessary to achieve an optimal level of relaxation. For this reason, shorter methods have since been adopted. One of the most notable adaptations is that developed by Bernstein and Borkovec (1973).

What Is Jacobson’s Progressive Relaxation Technique?

The technique basically consists of tensing and relaxing different muscle groups. Each muscle group is tensed for approximately 5–10 seconds and then relaxed as slowly as possible. Certain preliminary guidelines should be followed before performing the exercise, as with breathing exercises:

• Environmental conditions (an appropriate place, low lighting, minimal noise, etc.) and personal conditions (comfortable clothing, no glasses, etc.).
• Body position (lying on your back or sitting without crossing your arms or legs, etc.).
• This technique may not be suitable for people with medical contraindications, neck stiffness, injuries, etc.

How Many Stages Are There in Jacobson’s Progressive Relaxation?

First, focus on your breathing. Close your eyes and become aware of how your breathing gradually becomes slower and more regular. Calmly and naturally observe your breathing rate for a couple of minutes.

Second, perform the tension and relaxation exercises in coordination with your breathing (inhaling when you tense the muscles, maintaining the tension for two breaths, and exhaling as you relax). You can also associate a word that you repeat mentally during the relaxation and exhalation phase.

The 16 muscle groups should be worked in the following order:

1. Dominant hand and forearm.
2. Dominant biceps.
3. Non-dominant hand and forearm.
4. Non-dominant biceps.
5. Forehead.
6. Upper cheeks and nose.
7. Lower cheeks and jaw.
8. Neck and throat.
9. Chest, shoulders, and upper back.
10. Abdominal or stomach area.
11. Dominant thigh.
12. Dominant calf.
13. Dominant foot.
14. Non-dominant thigh.
15. Non-dominant calf.
16. Non-dominant foot.

An excerpt from a progressive relaxation guide would be as follows:

“Make yourself comfortable. If you wish, close your eyes and allow your body to focus on the sensations that will follow…

First, imagine that you are on a golf course, alone. It is summer, but early in the morning the temperature is very pleasant. There is a gentle breeze, you can hear a few birds, and everything feels peaceful and calm…

Take three deep breaths, as you have practiced before… little by little, allow yourself to relax.

Now we will begin with your right arm. Focus your attention on your right arm… Clench your fist and at the same time press your elbow against the arm of the chair. Feel the tension building in your fingers, forearm, and entire arm… Maintain that tension for a few seconds, until you can clearly feel it… Now release all the tension from your fist. Let it go completely and suddenly. Focus on the feeling of relaxation in your right hand, forearm, and entire arm… Pay attention to that sensation. You may feel lightness or heaviness, perhaps even a slight tingling sensation or warmth… That’s fine. You may notice that your arm feels soft, loose, and relaxed… This is muscular relaxation. Allow yourself to experience these pleasant sensations… and breathe deeply and gently. Now we are going to tense the same muscles again…”

Later, the muscle groups are progressively combined, first into seven groups and later into four: hands and arms, head and neck, torso, and legs and feet. As experience and control improve, the procedure can be completed quickly, in approximately two or three minutes. It can also be complemented with relaxation-by-recall training, in which it is no longer necessary to deliberately create muscular tension.

However, the number and duration of sessions will vary depending on each person’s individual characteristics. Someone who is already familiar with relaxation or meditation techniques, or who has mastered breathing exercises, may be able to begin with a shorter procedure. This may be particularly relevant for experienced athletes.

How Is Autogenic Relaxation Performed?

Autogenic training originated in Germany in the 1930s through the work of Johannes Schultz. It consists of a series of formulated phrases designed to induce states of relaxation through suggestions involving sensations of warmth, heaviness, coolness, and concentration on breathing.

“The aim is to mentally control the body and its functions by inducing natural sensations and images throughout the body: first heaviness and lightness; second, coolness; and third, warmth” (Psychology of Physical Activity and Sport, Dosil, J., p. 396).

How Many Parts or Cycles Does the Autogenic Training Method Have?

A) Lower Cycle or Basic Level

This is the “basic” training and is based on relaxation. It consists of six types of exercises or stages:

1. Feeling of heaviness: by repeating a phrase such as “my right (or left) arm feels very heavy,” alternating it with “I am completely calm,” relaxation is encouraged. The exercise is then repeated with the other arm and the legs.
2. Feeling of warmth: similar phrases are repeated to create a sensation of warmth in different parts of the body, helping to promote vascular relaxation.
3. Heart regulation: the athlete places a hand over the heart and repeats phrases such as “My heart beats strongly and calmly,” with the aim of perceiving the heartbeat as regular and calm.
4. Breathing control: similar to the previous exercises but focusing on breathing (“I breathe slowly,” “Something is breathing within me,” etc.).
5. Regulation of the abdominal organs: the aim is to generate a feeling of warmth in the solar plexus, an area located approximately halfway between the navel and the lower end of the sternum.
6. Regulation of the head region or coolness of the forehead: through the suggestion of coolness, the aim is to reduce blood flow in this area.

Each session lasts between 10 and 40 minutes, and mastering these exercises can take anywhere from two months to a year.

B) Advanced Exercises

Once the previous exercises can be performed quickly and effectively, training moves on to imagination and visualization: colors, movements, specific objects, abstract concepts, feelings, people, and personal experiences.

It should be noted that this method requires a relatively long training period and may not be particularly suitable for athletes who do not respond well to autosuggestion (although exercises can also be used to improve this ability).

To finish, let’s review three fundamental points that apply to all three techniques discussed above:

1. Breathing training is the most versatile, easy to learn, and serves as the foundation for other techniques.
2. When learning these techniques, appropriate conditions are required during the initial stages. As you develop greater skill, they can gradually be applied to real-life situations and actual golf practice.
3. Just as learning and perfecting your golf swing requires hitting plenty of balls, ideally under the guidance of a good professional, learning these techniques also requires regular practice, particularly during the initial stages.

I recommend trying two other breathing methods to find the one that works best for you. In the following paragraphs, you’ll discover focused breathing and diaphragmatic breathing.

Focused Breathing

Focused breathing is a mindfulness technique that centers on awareness of the breath to help improve athletic performance. It involves focusing your attention on your breathing and observing how air enters and leaves the body without trying to change it.

By concentrating on your breathing, the aim is to calm the mind, reduce stress, and increase awareness of the present moment. This practice can be useful for improving concentration, managing emotions, and promoting relaxation.

Diaphragmatic Breathing: How Do You Do It?

Yoga for Golfers – Benefits of Yoga for Golf

References:

Bernsteing, D.A. and Borkovec, T.D. (1983). Entrenamiento en Relajación Progresiva. Bilbao: Desclée de Brouwer.

Dosil, J. J. (2008). Psicología de la actividad física y del deporte. Madrid: S.A. MCGRAW-HILL.

Olivares, J. and Méndez, F.X. (2005). Técnicas de modificación de conducta. Madrid: Biblioteca Nueva.

Vázquez, M. I. (2001). Técnicas de relajación y respiración. Madrid: Síntesis.

Williams, J. M. (1991). Psicología aplicada al deporte. Madrid: Biblioteca Nueva.