Mia Yoursurfwave
If you’ve ever been caught inside during a big set or wiped out on a heavy wave, you know how important breathing is in surfing. Your lungs, mind, and body all need to work together under pressure. That’s where at-home surf training breathing exercises come in—they’re not just a trend, but a real way to boost your surf fitness, confidence, and safety in the water.
In this guide, we’ll dive into six powerful breathing techniques you can do at home, step-by-step, to help you surf longer, stay calmer, and recover faster.
Why Breathing Exercises Matter for Surfers
Surfing and Lung Capacity
Surfing demands serious lung power. Whether you’re paddling out, duck-diving, or holding your breath during wipeouts, your lungs are always tested. Breathing exercises help build endurance, train your diaphragm, and increase oxygen efficiency—so you stay strong when the ocean challenges you.
For new surfers, this is just as important as learning the surf basics.
The Role of Mental Focus in Surfing
Breathwork isn’t only physical. Controlled breathing sharpens your mind and keeps panic away when waves get heavy. That mental calmness is a hidden advantage in the lineup. For those starting out, pairing breathwork with beginner surf tips can speed up both confidence and progression.
Benefits of At-home Surf Training Breathing Exercises
Improved Paddle Endurance
Better oxygen intake means less fatigue, especially when paired with dryland surf workouts.
Better Breath-Hold for Wipeouts
You’ll extend your breath-hold capacity, making wipeouts feel less intimidating. This goes hand-in-hand with surfing therapy since confidence in your breath reduces ocean anxiety.
Reduced Anxiety in the Water
Breathing techniques lower stress, helping you feel grounded and relaxed. This mental calmness supports both your surfing performance and your mental health.
Boosted Recovery Between Waves
Breathing exercises help you bounce back faster, giving you more energy for catching waves at surf spots.
How to Prepare for Breathing Exercises at Home
Setting the Right Environment
Find a quiet space where you won’t be interrupted. Many surfers combine this with indoor exercises for a complete training setup.
Warm-up and Safety Tips
- Never practice in water, pools, or bathtubs.
- Build up slowly.
- Stop immediately if you feel dizzy or lightheaded.
These safety steps are as important as choosing the right surf gear.
6 At-home Surf Training Breathing Exercises
1. Diaphragmatic Breathing (Belly Breathing)
Step-by-Step Guide
- Sit or lie comfortably.
- Place one hand on your chest, one on your belly.
- Inhale deeply through your nose, belly rising.
- Exhale slowly through your mouth, belly falling.
- Repeat 5–10 minutes.
Surfing Benefits
- Strengthens diaphragm.
- Improves oxygen delivery during paddling.
- Calms nerves before paddling into new surf destinations.
2. Box Breathing
Step-by-Step Guide
- Inhale for 4 counts.
- Hold for 4 counts.
- Exhale for 4 counts.
- Hold empty for 4 counts.
- Repeat 5–10 rounds.
Surfing Benefits
- Improves mental focus.
- Helps regulate heart rate post-wipeout.
- Great for beginners learning how to surf in the USA.
3. CO₂ Tolerance Table Training
Step-by-Step Guide
- Sit comfortably with a timer.
- Take a deep breath and hold as long as possible.
- Rest, then repeat with shorter breaks each round.
- Track progress.
Surfing Benefits
- Boosts CO₂ tolerance.
- Improves underwater comfort.
- Builds confidence before heading on surf travel adventures.
4. Apnea Walks (Dry Land Training)
Step-by-Step Guide
- Take a deep breath.
- Hold it while walking slowly.
- Walk until strong urge to breathe.
- Rest, repeat 4–6 times.
Surfing Benefits
- Simulates wipeout hold-downs.
- Trains calmness during breath-holds.
- Supports stamina for long sessions at surf locations.
5. Wim Hof Breathing Method
Step-by-Step Guide
- Sit comfortably.
- Take 30–40 deep breaths (inhale fully, exhale halfway).
- On the last exhale, hold breath as long as possible.
- Inhale deep, hold 15 seconds.
- Repeat 3–4 rounds.
Surfing Benefits
- Increases oxygen efficiency.
- Boosts energy pre-surf.
- Builds resilience in cold water—perfect for those using beginner surfboards in chilly conditions.
6. Alternate Nostril Breathing (Nadi Shodhana)
Step-by-Step Guide
- Sit upright.
- Close right nostril, inhale left.
- Switch, exhale right.
- Alternate for 5–10 minutes.
Surfing Benefits
- Promotes calmness.
- Balances energy and focus.
- Ideal for pre-session relaxation in any surf lifestyle routine.
Common Mistakes to Avoid in Breathing Training
Overtraining Breath-Holds
Pushing too hard can backfire. Build up gradually like you would when learning how to learn to surf.
Ignoring Relaxation
Tension wastes oxygen. Relaxation is key—think of it as choosing the right surf benefits over unnecessary struggles.
How Often Should Surfers Practice Breathing Exercises?
Consistency beats intensity. Aim for 10–20 minutes daily, 3–5 times a week. It’s just like following a structured beginner wellness routine—you build progress step by step.
Combining Breathing Exercises with Surf Fitness
Strength Training and Mobility
Pairing breathwork with surf fitness routines like yoga, core training, and paddle drills makes you a stronger, well-rounded surfer.
Mindfulness and Meditation
Breathing overlaps with meditation—another tool that supports both performance and surfing tips.
At-home Surf Training Routine Example
Daily 15-Minute Routine
- 5 minutes diaphragmatic breathing.
- 5 minutes box breathing.
- 5 minutes apnea walks.
Weekly Progression Plan
- Week 1–2: Focus on form and relaxation.
- Week 3–4: Add longer holds, track results.
- Beyond Week 4: Mix methods to simulate real surf conditions.
Conclusion
Breathing is your hidden weapon in surfing. With these 6 at-home surf training breathing exercises, you’ll expand your lung capacity, sharpen your focus, and stay calm under pressure. The best part? You don’t need fancy equipment—just your body, your breath, and a little dedication. Add them into your dryland surf training and watch your ocean performance soar.
FAQs
1. Can beginners practice these breathing exercises safely?
Yes—just go slow, listen to your body, and combine with beginner surfing basics.
2. How long until I see results?
Most surfers notice improvements in 2–4 weeks of regular training.
3. Can I mix breathing exercises with yoga?
Absolutely. Many surfers add them into surf lifestyle routines.
4. Should I do these before or after surfing?
Both. Pre-surf for energy, post-surf for recovery.
5. Are apnea walks dangerous?
Not if done on land. Never practice breath-holds in water alone.
6. Do breathing exercises improve paddling strength?
Indirectly, yes—they boost oxygen efficiency, which reduces fatigue.
7. Which breathing exercise is best for surf anxiety?
Box breathing and alternate nostril breathing are excellent for calming nerves.