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How to Become a Better Surfer Using 3 Simple Breathwork Techniques
Matt Paul/Getty Images

How to Become a Better Surfer Using 3 Simple Breathwork Techniques

Originally posted on SURFER  |  By Jason Lock  |  Last updated Nov 24, 2025 1:00 PM ET

Being held under for a set isn't everyone's idea of fun, especially if you've just been guillotined by the lip and find yourself the wrong way up underwater, trying to figure out which way to the surface.

There are dozens of smart hints, tips and tricks to make this kind of experience feel more bearable, rather than something completely terrifying and out of your control. For example—and we know it's easy to say—but one truly effective tip is to roll with it. Let your body rag-doll under water and don't try to fight it. This is a battle you're not going to win, so why waste your energy?

Once the turbulence is over, then you can think about making a move to the surface. This whole process can last seconds or minutes, depending on the conditions, so having your breathwork dialed in is the surest way to emerge safely.

But breathwork is so much more than just expanding your diaphragm and coming up unscathed from tricky situations. It can be a holistic way to remain calm under any circumstances or feel connected to your own sense of self. This is why surfers have gone out of their way to teach breathwork across a variety of scenarios.

Why Should You Practice Breathwork?

Your breathing controls the panic response. If you get diced by a wave, your body’s instinct is to enter a fight or flight mode. Your heart rate spikes and your breaths become short and shallow. This is what makes wipeouts feel longer and more dramatic than perhaps they actually are. Breathwork acts as a circuit-breaker for your brain; it teaches you to keep your heart rate low, preserve oxygen and tolerate the underwater chaos. This can lead to a quicker recovery after a wipeout.

Breathwork has benefits beyond wipeouts, too. Improved and focused breathing can have a positive impact on your paddling skills, as paddling efficiency is dictated by rhythm. Surfers who breathe abnormally or irregularly tire out more quickly because their stroke timing is uneven. Breathing exercises will help strengthen the diaphragm and improve your CO2 tolerance.

Calm breathing also helps shape your awareness in the lineup. If you're calmer, you're not going to over-froth on everything, paddle and miss waves. You will move better with the ocean's rhythm.

What Is Breathwork?

At the center of surf breathwork is the diaphragm, a large muscle that sits beneath the lungs. When you breathe deeply into the belly, you activate the diaphragm, which lowers your heart rate, increases oxygen exchange, reduces tension in the neck, chest and shoulders and creates a more efficient breathing pattern.

Most untrained breathing is shallow and chest-based. This increases fatigue and contributes toward panic during wipeouts. Training deeper, slower, more intentional breathing prepares your body for what's to come.

How To Practice Breathwork

Now, here's a handy little routine that blends a calm state of breathing and a couple of wipeout-recovery methods. Practice the first two sections on land, then bake in the last section in the water.

Diaphragmatic Breathing (5-10 Minutes)

  1. Sit or lie comfortably.
  2. Place one hand on your belly and one on your chest.
  3. Inhale through the nose for 4 seconds, letting your belly rise.
  4. Exhale through the mouth for 6 seconds, belly falling.
  5. Repeat for 10 breaths.

This teaches your body to stay calm even under stress and gives you a powerful, efficient breath for surfing.

Box Breathing: Promotes Focus

  1. Inhale for 4 seconds; then hold for 4 seconds.
  2. Exhale for 4 seconds; then hold for 4 seconds
  3. Repeat 4–6 rounds.

This pattern resets the nervous system and sharpens decision-making.

4-6-8 Breathing: Slows Your Heart Rate

  1. Inhale for 4 seconds; then hold for 2 seconds.
  2. Exhale for 8 seconds.
  3. Repeat 6 rounds. The long exhale sends a message to your nervous system: you’re safe, stay calm.

Match Breath To Paddle Rhythm

Your breath should flow with the movement—inhale as your chest lifts, exhale as you pull through the water. This not only keeps you calm but stabilizes your paddling tempo. For sprint paddling, keep breaths short, sharp and consistent. Avoid holding your breath, which spikes CO2 and reduces power.

Right before taking off, take two rounds of box breathing or two 4-6-8 breaths. Fix your eyes on your takeoff line and keep the breath soft and steady. This clears your mind and prevents last-second jitters.


Take a deep breath during the flight time. Gary Sandy/Getty Images

Breathwork During Wipeouts

This is where breathwork becomes both practical and psychological.

When you’re about to go underwater, relax. Tension wastes oxygen. Exhale a little before you go under. Let the wave move you. Don’t fight it. Keep the jaw, neck and hands relaxed. Focus on a mental count to stop any panic response.

Fully exhale to clear the CO2 after reaching the surface, take a smooth diaphragmatic breath. Rinse and repeat three times.

This stabilizes your breathing quickly, stops hyperventilation and prepares you for the next wave. When your breathing is trained, you can paddle better, duck-dive with a smoother action and recover faster from sticky situations.

Wipeouts are still going to happen; they are part and parcel of the surf experience. But with a trained breathing pattern, you can learn not to fear these moments. You can learn to work in unison with them.

This article first appeared on SURFER and was syndicated with permission.

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