At NOYN, we use box breathing to calm the body and brain. Golfers should practice box breathing every day away from the course, and you can then add it to your routine in pressure situations.

1: Breathe in through your nose and slowly count to four. Feel the air enter the bottom of your lungs (that’s where the blood is, and where oxygen is needed).

2: Hold your breath (and try to avoid inhaling or exhaling) for four seconds.

3: Slowly exhale through your mouth for four seconds.

4: Repeat steps one through three until you feel re-centered.

Repeat this exercise twice daily while away from the course when you feel amped up. Then, transfer this exercise to the course when you need it!