A Guide to Breath Training Techniques for Surfers

You’re out there on a big day. The heart is already pumping harder than usual; you’ve got butterflies in your stomach. The mouth is dry. All of these symptoms point toward the fact that your nervous system is in flight mode. You’ve increased the challenge, and now your physiology is trying to protect you from danger. However, this primal fight, flight response actually depletes energy. There’s no lion or tiger to run from; you’re in the ocean, and a set wave is approaching. Your breathing is rapid, blood flow is diverted from the prefrontal cortex (the thinking brain). You’re not in flow state. You’re somewhere else. Paddle, paddle, paddle, hesitate… and slam. Timeless, darkness, oblivion. You didn’t make the drop; you’re spiraling through the vortex with no idea which way is up. Your lungs burn, and you wonder if this is it. Just a sip of air, that’s all you need… and you break through the surface only to discover a lip cascading towards your horrified face.

If only you’d been able to properly oxygenate the body. Well, you could have it, and this guide will share how.

Breath training isn’t just for freedivers or big-wave chargers—it’s a critical skill for every surfer. Whether you’re duck diving, wiping out, or just trying to stay calm in heavy conditions, learning how to control your respiration can mean the difference between confidence and chaos.

In this guide, we’ll break down the best breath training techniques for surfers, helping you boost lung capacity, stay relaxed under pressure, and extend your breath-hold when it matters most. Let’s do it!

Diaphragmatic (Belly) Breathing

Before you can hold your breath like a pro, you need to learn how to breathe properly. Most people take shallow chest breaths, which means less oxygen intake. Diaphragmatic breathing (or belly breathing) trains your lungs to be more efficient.

We teach this in resilience training sessions—and you can instantly see the results with a heart rate monitor. Notice the ribs flaring outwards rather than rapidly sipping air, which happens in panic attacks.

How to do it:

1. Lie on your back and place one hand on your belly and the other on your chest.
2. Inhale deeply through your nose, making sure your belly (not your chest) expands.
3. Slowly exhale through your mouth.
4. Repeat for 5 minutes daily.

Pro tip: Try this before a surf session to calm nerves and oxygenate your muscles.

CO₂ Tolerance Tables (Building Your Breath-Hold)

Ever feel like you need to breathe way sooner than you should? That’s because of rising CO₂ levels in your body—not a lack of oxygen. Training your CO₂ tolerance will extend your breath-hold time.

How to do it:

1. Take a deep breath and hold for as long as you can.
2. Rest for 60 seconds, then repeat.
3. Gradually reduce the rest time while keeping breath-hold duration the same.
4. Repeat 6–8 times.

Why it works: It teaches your body to handle higher CO₂ levels so you don’t feel desperate for air too soon.

Static Apnea Training (Channel Your Inner Freediver)

Freedivers use static apnea (holding your breath while still) to train their lungs. It’s also an incredible way for surfers to prepare for wipeouts and hold-downs.

How to do it:

1. Sit or lie down in a relaxed position.
2. Take a deep breath and hold as long as possible.
3. Time yourself and try to beat your record daily.

Pro tip: Doing this in a pool with a buddy makes it more surf-specific.

High-Intensity Breath Training (Simulating a Wipeout)

Holding your breath while calm is one thing—doing it while your heart is pounding is another. That’s where dynamic breath-hold training comes in.

How to do it:

1. Do 20 burpees or sprint for 30 seconds.
2. Immediately hold your breath while sitting still.
3. Repeat 5–6 times.

Why? Because in a real surf wipeout, your heart is racing. This drill helps train you to control your breath in high-stress situations.

Box Breathing (Navy SEALs Use This for a Reason)

This simple breathing technique is used by elite military and extreme athletes to stay calm under pressure. Perfect for pre-surf nerves or after a gnarly wipeout.

How to do it:

1. Inhale for 4 seconds.
2. Hold for 4 seconds.
3. Exhale for 4 seconds.
4. Hold for 4 seconds.
5. Repeat for a few minutes.

When to use it? Right before paddling out or if you’re feeling anxious in the lineup.

Bonus Tips: How to Stay Calm During a Hold-Down

Even with all the breath training in the world, staying mentally strong is key when you’re held underwater. Here’s how:

• Stay loose – Don’t fight the wave. Fighting burns oxygen fast.
• Count seconds – Most wipeouts last 5-10 seconds. It feels longer, but stay logical.
• Exhale slowly – Don’t panic and waste oxygen.
• Visualize – Picture yourself calmly resurfacing.

Fact check: Most surfers panic when they think they’re running out of air, but trained breath-holders can last over 2 minutes without oxygen. The mind gives up before the body does.

Final Thoughts

Breath training isn’t just for big-wave chargers—it’s for anyone who wants to surf with more confidence, less fear, and more endurance. With a little practice, you’ll go from fight/flight to flow. Wipeouts become a space of peace and tranquility rather than life and death scrambles for air. Now go train those lungs and charge harder!