March 28, 2013 - Newsletter: Vol. - 1 - The 3 Sighs Technique
   
 
Mental Techniques for Golf That WORK!
 

Remember these eight words because they will determine your destiny:

“Our life is what our thoughts make it” – Marcus Aurelius


Welcome to the very first GolfNosis Newsletter!

My goal with producing these newsletters is to provide you with information on the mental game of golf based on my research and work with my golfing clients.

Just like all of the techniques in my new book "GolfNosis - Tee Time For Your Mind - Mental Techniques For Golf That WORK!" every technique that will be presented to you in the newsletters have to meet the following criteria:

1. They work.

2. They are easy to use.

3. They will improve your game.

4. They will enhance your life.

The Three Sighs Technique - Relaxation Made Easy

Lets face it sometimes playing golf can make you extremely tense.

Maybe you are on the 18th green standing over a putt that could either win the game or make you an also ran.

It could be you bogeyed the last 3 holes and are now pressuring yourself to play catch up.

Perhaps you are at the first tee playing with some strangers you met 5 minutes ago.

Whatever the situation golf can make you stressed. In the back of our minds we know it is only a game, but try telling that to your shaking hands and frazzled brain.

Well don't get too stressed out worrying about that now because here is a quick way to relax in less than 30 seconds.

It is called the three sighs technique and I give credit to Eric Harrison in his book "Flip the Switch - 40 anytime meditations in 5 minutes Or Less" for turning me on to it.

(Please check out Eric's great little book here:)

This technique is based on the fact that the way we breathe affects not only our body but also our mind. 

When you are tense your breathing is fast and choppy, high up in your chest.

When you are at ease and relaxed your breath flows gently in and out, with a deep, slow  rhythm.

The good news is you can control your body and your mind by being conscious of the way you are breathing.

Let me ask you a question:

What is your natural reaction when a crisis has passed?

You breathe a sigh of relief.

The way we breathe when we sigh is the exact opposite of how we breathe when tense or stressed.

So when we decide to sigh we are telling our mind that - hey the crisis is over - time to relax now.

Here is how to use the three sighs technique to become more relaxed in less than 30 seconds.

1.  Exhale completely, forcing all air out of the lungs.
2.  start with a nice slow deep breath through the nose, breathing into the belly so that your stomach expands outwards.
(for more on how to breathe correctly please see my book "GolfNosis - Tee Time For Your Mind - Mental Techniques For Golf That Work!" Chapter Six - Rediscovering Relaxation.)
3.  continue the breath expanding the chest and raising the shoulders slightly.
4. breathe out through the mouth with a sigh, letting your shoulders slump down as you make an audible "sigh" sound ("ahhhhhhh") through your mouth.
5. rest in the pause between breaths - notice the exquisite peaceful feeling that occurs naturally when you relax in the natural pause between breaths.
6.  repeat three times.
7.  notice how much more calm and relaxed you feel in both your body and mind.

You can do this technique very discretely, no one will know what you are doing until they start to notice how much more relaxed you are.

Please don't limit yourself by using this technique only on the golf course.

Feel free to use it anytime and anyplace you are feeling stressed out.  Use the 3 Sighs Technique and start controlling your thoughts instead of letting your thoughts control you.

Notes on the 3 Sighs Technique:

1. You can use this technique while walking to your ball, or driving in the cart. Another excellent time to use this technique is just before you are about to make a shot.

2. Many schools of meditation use 3 deep breaths to begin the meditation - focusing on the outbreath and releasing all tension.

3. In almost all of my hypnotic inductions I have the client take 3 slow deep breaths which is a signal to the brain/body that now we are entering a different state of mind - from tension to relaxation.

4. When you have done the 3 sighs technique several times to relax it eventually becomes a hypnotic trigger which will produce a profound state of relaxation, almost instantly.

For more relaxation tips please see my book "GolfNosis - Tee Time For Your Mind - Mental Techniques For Golf That Work!" - the relaxation chapter contains 21 different easy yet effective techniques to make your game and your life less stressful. You can also check out my new audio: Rediscovering Relaxation - Audio Book or MP3 Download, Also Available in CD for more tips on how to relax on and off the course.

  Also This Week
 
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Thanks for reading!

If you have any questions please email me at: doug@golfnosis.com