Breathing for Surfing: Tips & Techniques to Stay Calm

In our “Surf Tips & Tricks” series, Surf Discovery team riders and coaches Nikita Avdeev and Sergey Mikheev share why conscious breathing for surfing is just as vital as physical paddling fitness and board technique.

Nikita Avdeev on Pre-Surf Breathing & Nervous System Control

Nikita Avdeev: “Breath control in surfing is every bit as critical as in free diving or big wave charging. When a heavy set breaks on your head or you take a wipeout, panic consumes oxygen five times faster than calm relaxation. I dedicate significant time to breathing exercises and studying how championship tour pros stay centered before big swells.

Here is a quick pre-surf breathing routine inspired by pro surfers like Mick Fanning to get in the zone:

Soften your gaze: Relax your eye muscles. If the tropical midday sun is glaring, gently close your eyes to reduce sensory overload.
Diaphragmatic breathing (belly breathing): Inhale slowly through your nose, expanding your lower abdomen first, then filling your rib cage. Do not overfill your lungs to full tension—keep your chest relaxed.
Palm friction: Rub your palms briskly together for a few seconds. This sensory grounding stimulates circulation and calms the autonomic nervous system.
Ground your feet: Rotate your ankles and dig your toes into the sand, connecting with the earth beneath you.

Taking three to four minutes to center yourself before paddling out lowers your resting heart rate and reduces oxygen burn, giving you superior endurance in the lineup.”

Sergey Mikheev on Syncing Breath with Ocean Rhythm

Sergey Mikheev: “Studying yoga, martial arts, and freediving shows that breath is the ultimate steering wheel for your emotions, mental focus, and fear management. In surfing, success comes from tuning into the rhythm of the ocean rather than fighting it.

Before entering the water, I complete my dynamic warmup stretches, then sit quietly on the beach and watch the sets roll in:

Inhale with the incoming whitewater: As a wave breaks and the foam rolls toward the sand, take a deep, calm inhalation starting deep in your belly.
Exhale with the backwash: As the water recedes back out toward the sea, slowly and smoothly exhale.
Equal ratio breathing: Maintain a steady, balanced count (e.g., 5 seconds in, 5 seconds out) for 5 to 10 minutes.

This simple rhythmic breathwork aligns your mind with the specific timing of the surf spot, releases pre-session tension, and prepares you to surf with fluid confidence.”