Managing Pressure

What to Know

Even PGA pros feel nerves on the first tee. it’s your body’s way of ramping up for performance. But without a system to manage it, adrenaline can hijack your tempo, breathing, and decision-making.

Why It Matters

Golfers with stronger emotional regulation perform more consistently under pressure (Jones, Hanton & Connaughton, 2002). Pre-shot routines and breath control reduce heart rate and improve swing mechanics.

What Helps

• Normalize it: feeling wired doesn’t mean something’s wrong.
• Control your breath: 4 seconds in, 6 seconds out before each shot.
• Focus your attention externally (target or shot shape), not internally (heart rate or swing mechanics).
• Trust the prep. Your body knows what to do. Let it happen.

Try This Today

Practice high-stakes reps. Create pressure with consequences (e.g. restart putting drill if you miss).

Pro Tip

Tight chest? Use a longer exhale to activate the vagus nerve and bring down heart rate.