The Art of Relaxation on the Golf Course (Part 1)

As I approached the tee box at the 4^th hole on my home course, I looked at the 14 balls lodged in my bag and asked for a volunteer. This par 3, 175-yard hole has an island green surrounded by water and a tortuous bunker. A tee shot needs to carry 160 yards before finding dry land. I felt like a general at D-Day asking for volunteers to go on the first wave to Omaha Beach. Which one of you balls wish to take on this challenge -- knowing there is a minuscule chance for glory -- but will likely result in a watery death? Will it be the Honma?

No, that ball has served me well this golf season and we all know the Honma is hydrophilic. How about my Callaway SuperSoft? A possibility. The Pro V1? It can definitely get the job done, but do I want to worry about losing my $4 ball while going through my 98-point swing thought checklist in the tee box? No. I have a range ball that I carry in my bag. That really should be be the one, but I’m playing with my future father-in-law, and he has already reprimanded me for using a foot wedge to move my ball one inch out of a sandy divot in the middle of the frickin’ fairway on hole 2. I don’t want to be judged harshly if he discovers I just played a ball with the word PRACTICE stamped all over it. So, it’s the Callaway ball. As I tee it up, I say a quiet thank you to this ball for all its splendid service the last 2 rounds. Farewell, my friend…

For a “recreational” sport, golf sure messes with your mind. Golf, often described as a game played “between the ears,” is as much a mental challenge as it is a physical one. The ability to relax while playing golf is not merely a luxury, it's a vital skill that can elevate performance, deepen enjoyment, and transform the experience of the sport. Relaxation on the course enables players to swing freely, think clearly, and adapt to challenges with poise.

Relaxation is the cornerstone of golf’s mental game. When a player is relaxed, they are able to:

• Reduce muscle tension: Tense muscles restrict movement and lead to inconsistent swings. A relaxed body produces smoother, more reliable shots.

• Enhance focus: A calm mind can filter out distractions, enabling the golfer to concentrate wholly on their shot and the strategy of the hole.

• Maintain rhythm and tempo: Tension often speeds up the swing and disrupts timing. Relaxation supports a natural, repeatable tempo.

• Recover from setbacks: Golf is filled with ups and downs. A relaxed player can shake off bad shots and remain composed throughout the round.

• Increase enjoyment: Above all, a relaxed state allows golfers to appreciate the beauty of the course, the company of others, and the joy of the game.

Here are my thoughts on how golfers can cultivate relaxation through intentional mental practices:

1. Breathing Techniques

Controlled breathing is one of the simplest and most effective ways to induce relaxation. Before addressing the ball, take a slow, deep breath in through the nose, filling the lungs completely, and exhale slowly through the mouth. This technique signals the body to release tension and encourages a state of calm readiness.

2. Visualization

Visualization primes both the mind and body for success. Before each shot, close your eyes and imagine the perfect swing, the ball’s flight, and where it lands. This mental rehearsal not only relaxes but also builds confidence. Fred Couples once said that he envisions the best shot he has ever hit with that particular club he is holding in his hands.

3. Mindfulness and Presence

Golf is a game of moments. Practice being fully present—not thinking about the last shot or worrying about the next one. Mindfulness, cultivated through meditation or simply focusing intently on the current shot, helps keep anxiety at bay and fosters relaxation.

4. Positive Self-Talk

The words we say to ourselves matter. Replace negative thoughts (“Hey, dumbass, don’t hit it in the water!”) with positive affirmations (“Aim for the center of the green”). Encouraging self-talk breeds confidence, reduces nervousness, and allows the body to relax.

5. Acceptance and Letting Go

Striving for perfection creates tension. Accept that mistakes are part of golf, and let go of shots that didn’t go as planned. This attitude frees the mind from unnecessary pressure and promotes a relaxed approach.

Come back for Part 2 when I discuss the physical things you can do to help get over this barrier and relax as well.