Why Breath Training Matters in Surfing
Breathing is one of the most overlooked elements of surf fitness — until you’re held underwater by a powerful set. Whether you surf small waves or charge heavy water, improving your breathing can mean the difference between panic and control.
Big-wave surfers train their lungs like athletes train their muscles. By practicing breathwork, you can increase oxygen efficiency, stay calm under pressure, and recover faster between waves.
Understanding the Physiology
When you’re held underwater, your body doesn’t run out of oxygen right away. What you actually feel first is carbon dioxide buildup, which creates the urge to breathe. Breath training teaches your body to tolerate higher CO₂ levels, giving you more composure when the ocean pins you down.
Strong breath control also:
- Improves overall endurance and focus
- Lowers heart rate before and after a wave
- Reduces stress response in wipeouts
Foundational Breathing Techniques
Start with these simple yet effective exercises you can practice daily — no special equipment needed.
1. Diaphragmatic Breathing
Also known as belly breathing, this technique strengthens your diaphragm and helps you take deeper, more efficient breaths.
- Sit or lie down comfortably.
- Inhale slowly through your nose, expanding your stomach.
- Exhale gently through your mouth, letting the belly fall.
- Repeat for 5–10 minutes daily.
2. Box Breathing (4-4-4-4 Method)
A favorite among big-wave surfers and Navy SEALs alike. It trains focus and calmness under stress.
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold again for 4 seconds
This is perfect before paddling out or during recovery between sets.
3. CO₂ Tolerance Tables
Increase your ability to handle carbon dioxide buildup.
- Take a deep breath and hold it for as long as comfortable.
- Rest for a short interval, then repeat with slightly less rest time.
Over time, you’ll extend your breath-hold while keeping composure.
Advanced Surf Breath Training
When you’re ready to push further, add these practices:
1. Apnea Walks
Walk while holding your breath after a deep inhale — it simulates paddling effort under limited oxygen. Always do this safely on land, never in the water alone.
2. Pool Work (With a Partner)
Underwater swimming drills, dynamic breath-holds, and recovery laps build confidence and endurance for real-world wipeouts.
3. Breath Holds with Movement
Perform slow push-ups or light stretches while holding your breath to simulate high-stress situations.
Mindfulness and Relaxation
Breath control is also mental control. Mindfulness practices like yoga and meditation train you to slow your breathing and focus even in chaotic situations.
Before paddling out, take a few moments to breathe deeply, center your focus, and visualize success. The calmer your breathing, the calmer your surfing.
Safety First
Always train breath-holds responsibly:
- Never practice in the ocean alone.
- Have a trained partner nearby for pool sessions.
- Stop immediately if you feel lightheaded or dizzy.
Big-wave breath training is about control, not competition — pushing your limits safely while respecting the ocean’s power.
Final Thoughts
Breathing isn’t just survival — it’s performance. The more control you have over your breath, the more control you have over fear, focus, and flow.
Next time you’re caught inside, remember: calm is power. Your lungs are your best tool for confidence, recovery, and resilience in the heaviest surf.