Every practice in one place. Find what you need by what you're working on, or by the kind of exercise you like.
Before You Play
Set your mind before the round.
The Pre-Shot Routine
The full routine that decides more shots than your swing. Feel the club, a practice swing, see and feel the shot, one breath, eyes to the target and back to the ball, and let it loose.
15 min · Routine
Settle Over the Putt
Your putting pre-shot routine, built on Two to Settle. Read it, settle your heart rate, see the line, and roll it true. The same breath over every putt.
3 min · Routine
See the Round
Play your round in your mind before you play it for real. See it, feel it, and let your body arrive somewhere it's already been.
8 min · Visualization
Walking the First Tee
Rehearse the most nerve-wracking walk in golf, so when it's real, it's already familiar.
3 min · Visualization
The Range Warm-Up
A warm-up for your mind, not just your swing. One target, one routine, tempo underneath every ball.
8 min · Range
Morning Primer
Wake the body, set the mind, and choose how you'll show up today, whether the day holds a round or not.
3 min · Breathwork
Alternate Nostril: Intro
Nadi Shodhana, the balancing breath. One nostril at a time to center and settle before a round. Learn it in a minute.
2 min · Breathwork
I Trust and I Flow
Lock in the mantra of trust and release. For the tight driver and the steered putt, the same four words free them both.
5 min · Mantra
Pre-Round Centering
Alternate nostril to balance and center before you tee off.
Morning Balance
Alternate nostril to start the day centered, on the course or off.
Settle the Body Before You Play
Belly breathing to settle the body before the round, from the ground up.
Morning Wake-Up (Breath)
Skull-shining breath to wake the body and mind and prime the day.
Range Warm-Up Energy
Skull-shining breath to bring energy and focus to your range session.
Settle Before the Shot
The full-swing pre-shot routine, built on Two to Settle. Pick the target, settle your heart rate, and commit on the exhale.
Under Pressure
Steady your nerves when it matters most.
First-Tee Nerves
Turn the shakes on the first tee into fuel. A long exhale, one small target, and a free first swing.
10 min · Breathwork
The Pressure Putt
Soften the hands, see the line, and roll it free. For the putt you'll remember.
12 min · Visualization
Control Your Heart Rate
Drop your heart rate on command. Two breaths in through the nose, one long breath out through the mouth. The technique is called Two to Settle, and it works over a putt or anytime you need to calm down.
4 min · Breathwork
Box Breathing
The simplest way to steady your nervous system. In for four, hold, out for four, hold. A quiet body swings free.
The Settle: Two In, One Out
Two breaths in, one long breath out, and you drop into the moment. The quiet breath the best putters take over every stroke.
Breath Training — Get Started
Deep connected breathing with a hold at the end of each round, to train body and mind to stay calm under pressure. Two rounds, holds that build. Start here.
9 min · Breath Training
Breath Training — Advanced
The full practice. Three rounds, thirty breaths, and holds that build toward two minutes. This is where you learn to hold the stress life brings.
17 min · Breath Training
Kill First-Tee Nerves (Breath)
The long exhale, used on the first tee. Turn the shakes into a free first swing.
Steady the Round
Box breathing to keep an even keel across all eighteen, hole after hole.
Reset Between Shots
A quick box-breath reset to clear the last shot and step to the next one clean.
Settle in the Big Moment
The first tee, the closing hole, the must-make putt. Two to Settle to make the big moment simple, a rep you have done a thousand times.
On the Green
For the putt you'll remember: soften the hands, see the line, roll it free.
Bounce Back
Let the last shot go and reset.
Letting the Last Shot Go
Feel the sting, breathe it out, say your word, and walk to the next one free. Quiet the Critic.
4 min · Recovery
Walking Off a Bad Hole
The most important walk in golf. Name it, breathe it out, and arrive at the next tee brand new.
6 min · Walking
Calming the Yips
Calm the nervous system and let the stroke feel like yours again. Soft hands, small free motion, no scorecard.
4 min · Body Scan
Humming Breath: Intro
Bhramari, the humming bee breath. A long humming exhale that resets a rattled nervous system after a bad hole. Learn it in a minute.
Bounce Back After a Bad Hole
The humming breath to reset a rattled nervous system and arrive at the next tee new.
Cool Down After a Blow-Up
The cooling breath for when anger spikes after a bad hole or a run of them.
Calm the Yips (Breath)
The humming breath to quiet the nervous system and let the stroke feel like yours.
Come Down Between Holes
The long exhale to shed a hole and walk to the next tee calm.
Confidence & Focus
Belief, focus, and the zone.
Into the Zone
Find the gear the greats shift into, where fear goes quiet and you become hard to beat. Build the door, and your trigger to walk through it.
14 min · Visualization
Your Statement
Find the one line, your cheat code, that drops you into the moment. Choose it, weld it to calm, and rehearse it under pressure.
11 min · Mantra
Finishing Strong
Finish as strong as you start. Focus for the shot, rest between, and stay present all the way to the last putt.
7 min · Breathwork
Ocean Breath: Intro
Ujjayi, the ocean breath. A soft wave sound at the back of the throat that anchors a wandering focus and steadies your heart rate. Learn it in a minute.
Finishing Strong (Breath)
The six-breath to hold focus through the back nine and finish as strong as you start.
Into the Zone (Breath)
The ocean breath to drop into focus and flow, where fear goes quiet.
The Presence Walk (Breath)
The ocean breath paired to your steps, staying present between the shots.
Settle and See It
You cannot see a shot clearly while your heart is pounding. Settle first with Two to Settle, then rehearse the shot in vivid detail.
4 min · Visualization
Breathwork
Learn to control your heart rate.
The Long Exhale
The long exhale, the fastest way to tell your body it's safe. Entry-level calm, anytime.
The Six-Breath
Six slow breaths a minute, the pace that steadies heart and mind together.
5 min · Breathwork
4-7-8 Breathing
4-7-8 breathing to downshift the nervous system, anytime you need to come down.
Breath Training: Why It Works
The most important practice in the app, explained. How the breath hands you control of your heart rate, why the hold builds presence under pressure, the focus and strength you carry out of it, and how to use the tool. Start here.
7 min · Breath Training
Belly Breathing: Intro
Diaphragmatic breathing, the base under every other breath. Learn to breathe low into the belly and settle your baseline.
The Long Exhale: Intro
Make the exhale twice as long as the inhale, the fastest signal of safety to your nervous system. Learn it in a minute.
Box Breathing: Intro
In four, hold four, out four, hold four. The square breath that steadies the system. Learn it in a minute.
The Six-Breath: Intro
About six breaths a minute, the pace that syncs heart and mind. Learn the resonance breath in a minute.
4-7-8 Breathing: Intro
In for four, hold for seven, out for eight. A strong downshift for sleep and for coming down fast. Learn it in a minute.
Cooling Breath: Intro
Sitali, the cooling breath. Sip air across the tongue to cool a hot head after a blow-up. Learn it in a minute.
Skull-Shining Breath: Intro
Kapalabhati, short sharp exhales to wake the body and mind in the morning or on the range. Learn it in a minute.
Breath Training: Intro
The cyclic breathing and hold that trains the calm you carry to the first tee. A short primer for the full sessions.
The Night Before a Round
4-7-8 to settle the anticipation and give yourself to sleep before a big round.
Back to Sleep at 3am
4-7-8 for the racing mind at three in the morning, to find your way back down.
The Calm Baseline
Belly breathing to find and hold a calm baseline you can return to anytime.
Recharge
Recover and sleep, off the course.
The Daily Unwind
Let the day, and the round, fall away. A slow, gentle unwind to recover and reset.
8 min · Recovery
Settle Into Sleep
A nighttime wind-down that leads with Two to Settle, then carries the calm into a slow body scan until the day lets go and you drift off. Guided by Scarlet or Sinclair.
The Night Before
Calm the nerves the night before a big round, and give yourself to sleep.
Full Body Reset
A slow full-body scan to release the tension you carry and reset from the ground up.
7 min · Body Scan
Falling Asleep
Drift off with a slow body scan built to carry you all the way into sleep.
12 min · Body Scan
Back to Sleep
Awake at three in the morning? Let go of the mind and find your way back down.
11 min · Recovery
Settle for Life
The same breath that steadies a putt centers you in traffic, before a meeting, with the kids, on the pillow. Heart-rate control as a life skill.
On the Move
Prep for the round, in motion: the car, the walk, the range.
Set Your Intention
On your way to the course, eyes open. Leave the day behind, then choose your one intention and the one thing you're working on today.
See Your Round
Eyes on the road, rehearse the round in your mind. The first tee, your routine, letting a miss go, staying present to the last putt.
2 min · Visualization
Arrive Calm
The last miles of the drive. Two to Settle with your eyes open, set the day down, and pull in settled, awake, and ready.
The Presence Walk
A walking meditation. Eyes open, feet as your anchor, breath paired to your steps. Presence you can practice anywhere.
8 min · Walking
Go Deeper
The best minds on the mental game: film to watch, and books to read.
On golf and the golfer's mind
Dr. Bob Rotella · YouTube
The psychology of winning: confidence and pressure
The Mamba Mentality and finding your passion
Kobe Bryant · YouTube
Mamba Mentality, a motivational speech
Pro golfers' pre-shot routines
Golf Mental Game · YouTube
The pre-shot routine and the mental game
Golf State of Mind · YouTube
Golf Is Not a Game of Perfect
Bob Rotella · Book
Zen Golf: Mastering the Mental Game
Joe Parent · Book and audiobook
Putting Out of Your Mind
Zen Putting
The Golfer's Mind
Zen Golf Deck
Joe Parent · Short lessons (Audible)
How Champions Think
Make Your Next Shot Your Best Shot
Inside Golf's Mind Game (Musings on Golf)
Bob Rotella · Podcast
Changing Your Mindset (NJ PBS One-on-One)
Bob Rotella · Video
The PAR Approach to Zen Golf (Wicked Smart Golf)
Joe Parent · Podcast
Joe Parent, zengolf.com
Joe Parent · Website