Chasing 10 Hz

 

When you get into a ‘Yellow (thinking)’ or ‘Red (emotional)’ state, the goal is not to “fix your golf swing.”

 

The goal is to downshift the brain back toward ~10 Hz (Green) – to learn to do it quickly … to do it as many times as needed during a round ... and to be able to do it while under pressure.

 

Here are the best field-tested ‘neurohacks’ that have been proven to work. You don’t need all of them. You do need to find one or two that work for you!

1. Physiological Reset (Fastest Way Down) – US Navy Seals use this.

 

Do this (once through is a cycle):

  • Inhale through nose (4 seconds)
  • Hold (for 4 seconds)
  • Slow exhale through mouth (4 seconds)
  • Hold (for 4 seconds)

 

  • If after a bad shot – do 2 or 3 cycles
  • BEFORE a shot – do 1 or 2 cycles
  • If you’re slipping into ‘red’ – do 6 to 8 cycles

 

How to know if it’s working?

  • Your exhale feels longer and smoother
  • Your grip pressure is decreasing
  • You’re slowing down

 

Rule of Thumb:

One breath before every shot. More if you need it.

2. Hard Target Lock (Sensory Override) - This gets you out of your head instantly.

 

Do this:

  • Pick a very small target (leaf, edge of bunker, discoloration)
  • Stare at it for 2–3 seconds
  • Say (to yourself): “Start it there”

 

No swing thoughts allowed

 

Why:

You’re forcing the brain to prioritize sensory input over noise

3. One-Word Cue (Cognitive Compression) - Too many thoughts = Yellow/Red

 

Choose ONE word:

  • “Smooth”
  • “Commit”
  • “Tempo”
  • “Target”

 

This is YOUR word. Must be the same word every time!

 

Why:

Reduces cognitive load → keeps brain simple → stabilizes frequency

4. Physiology Awareness (Body Leads Brain)

 

If you find you are:

  • Fast walking
  • Head down
  • Tension
  • Rushing things

 

Do this:

  • Walk slower
  • Chin up
  • Shoulders back
  • Take an extra second before swinging

 

Do this for 10–15 seconds

 

Why:

Posture and movement directly influence emotional state

 

Use a Reset Routine (Non-Negotiable) - This is your separator skill. I’ll be looking for this when you play.

 

After EVERY bad shot:

  1. Turn away from target
  2. Use your ‘Seal’ breathing
  3. Use a physical trigger (club tap, glove pull, etc.)
  4. Turn slowly and walk in with a clear mind

6. Tempo Anchor (Kills Adrenaline Spikes) -  We can spike when things go well, too! That’s cool, but we don’t want it to leak into our next shot.

 

Do this:

  • Small fist pump or say “good shot” to yourself
  • Then shut it down
  • Use your breathing reset
  • Slow your walk for to the ball
  • Say: “Same swing” or “next shot”

 

Why:

The best players don’t chase the high from a great shot.
They return to neutral faster than everyone else.

7. Ask Better Questions / comments - We already know this but now you’ll know why…

 

BAD (Yellow/Red):

  • “What’s my score?”
  • “What’s wrong with my swing?”
  • “Don’t screw this up”
  • “I suck”
  • “Maybe I should…”
  • “Don’t do what I just did on the last hole”
  • “What was that?”
  • “I need to win this hole for the team”

 

 

GOOD (Green):

  • “What’s my target?”
  • “Where am I starting this?”
  • “I’ve got this”
  • “Trust it”
  • “Good tempo”
  • “Right here”
  • “Pick it, see it, hit it”
  • “Smooth”
  • “80% (of full throttle swing)

 

👉 Good thoughts don’t make you better—they allow you to play as good as you already are.

 

 

“If or when You Go Yellow or Red — Do ONE of These Immediately”

 

PRINT