Most surfers don’t panic underwater because they’re running out of oxygen.
They panic because their body interprets the situation as dangerous long before it actually is.
I learned this after a bad wipeout in Indonesia that left me questioning my confidence in bigger surf.
Like many surfers, I realised my surfing ability and my confidence weren’t always at the same level.
That experience eventually led me to surf apnea training.
What surprised me wasn’t how much longer I could hold my breath.
It was how much calmer I became.
Surf apnea training isn’t about becoming a freediver.
It’s about learning how to stay calm when things don’t go according to plan.
Whether you’re preparing for your first overhead day, trying to overcome anxiety in bigger surf or simply want more confidence in the ocean, surf apnea training can be an incredibly valuable tool.
- What Is Surf Apnea Training?
- The Benefits of Surf Apnea Training
- The Science Behind Why Surf Apnea Training Works
- Diaphragmatic Breathing Techniques
- Dry Apnea Training
- How Surf Apnea Training Improves Your Surfing
- CO₂ Tolerance Training for Surfers
- Who Should Learn Surf Apnea Training?
- My Experience with Surf Apnea Training
- Final Thoughts
- Frequently Asked Questions
What Is Surf Apnea Training?
Surf apnea training teaches surfers how to stay calmer and more controlled when they can’t immediately get a breath.
Using a combination of breath-control exercises, CO₂ tolerance training and practical water-based drills, surfers learn how their body responds under pressure and how to avoid panic when things don’t go according to plan.
Despite the name, surf apnea training isn’t about becoming a freediver or holding your breath for extreme lengths of time.
For most surfers, it’s about building confidence, improving ocean awareness and feeling more prepared when conditions become challenging.
The Benefits of Surf Apnea Training
Most surfers don’t start surf apnea training because they want to hold their breath for three minutes.
They start because they want to feel more confident in the ocean.
For me, surf apnea training wasn’t about becoming a freediver. It was about overcoming the fear and uncertainty that followed a bad wipeout and learning to trust myself again when conditions got bigger.
Many surfers discover that the biggest benefit of surf apnea training has very little to do with breath-hold time.
Instead, they begin to:
- Feel calmer when a larger set appears on the horizon.
- Recover more quickly after a wipeout.
- Reduce panic when caught inside.
- Build confidence in bigger surf.
- Develop a healthier relationship with fear and uncertainty in the ocean.
- Trust their ability to handle challenging situations when things don’t go to plan.
The goal isn’t to eliminate fear completely.
The goal is to replace panic with preparation.
Like any form of training, surf apnea should be learned and practised safely. Breath-hold training carries risks if performed incorrectly, which is why proper instruction, safety procedures and supervised practice are so important.
With the right training, surf apnea can become one of the most
The Science Behind Why Surf Apnea Training Works
One of the most surprising things I learned through surf apnea training is that most surfers don’t panic because they’re running out of oxygen.
They panic because rising carbon dioxide levels trigger an overwhelming urge to breathe.
Understanding this changed the way I approached hold-downs completely.
When we hold our breath, oxygen levels slowly decrease, but carbon dioxide levels rise much faster. It’s this increase in carbon dioxide that creates the uncomfortable feeling most surfers experience during a breath hold.
The good news is that your body can adapt.
Through structured surf apnea training, your body becomes more comfortable with elevated carbon dioxide levels, helping you stay calmer when situations become stressful.
This doesn’t make you invincible, and it doesn’t eliminate fear.
What it does is help you respond more calmly when fear shows up.
For surfers, that can mean the difference between panic and staying composed during a hold-down or difficult wipeout.
Many wipeout fears become easier to manage once you understand what is actually happening inside your body. Fear often comes from uncertainty. The more familiar you become with the physical sensations of breathlessness, stress and adrenaline, the less power they tend to have over you in the water.
Physiology of breath-holding
When it comes to surf apnea training, understanding the physiology of breath-holding is crucial. When we breathe in, our lungs take in oxygen that gets transferred into our bloodstream.
Carbon dioxide, a waste product of metabolism, is expelled when exhaling. This delicate balance between oxygen and carbon dioxide is essential for maintaining proper bodily functions.
Role of oxygen and carbon dioxide in the body
In surf apnea training, we focus on manipulating this delicate balance between oxygen and carbon dioxide levels within our bodies. Oxygen is necessary for energy production and supplying muscles with the fuel they need during physical exertion, like surfing or breathing underwater.
On the other hand, carbon dioxide triggers breathing by stimulating the respiratory centres in our brains.
During breath-holding, as carbon dioxide levels increase due to metabolism, receptors within our body signal that it’s time to breathe again.
These signals become more pronounced as time goes on and can lead to contractions – involuntary muscle spasms that attempt to force you to take a breath.
How the body adapts during breath-holding
Through surf apnea training exercises like dry, static apnea on land or in a controlled environment, your body gradually adapts to prolonged periods without breathing by becoming more efficient at conserving oxygen and tolerating higher levels of carbon dioxide build-up.
Over time, your tolerance will improve as your body becomes accustomed to these conditions.
During intense situations in extended breath-holds or a surfer hold-down scenario where you’re caught underwater by a wave, these adaptations can make all the difference between panic and calmly enduring the situation until you can resurface.
Techniques for Improving Breath-Holding Capacity
Diaphragmatic Breathing Exercises: Expanding Your Lung Capacity
This is one of the first techniques I teach surfers because it’s simple, practical and immediately useful both in and out of the water.
One of the most effective techniques to achieve this is diaphragmatic breathing, also known as deep belly breathing.
Unlike shallow chest breathing, diaphragmatic breathing allows you to engage your diaphragm muscle and expand your lung capacity fully. To practice this technique, find a comfortable position, sitting or lying down.
Place one hand on your chest and the other on your abdomen. As you inhale deeply through your nose, focus on pushing out your abdomen while keeping the chest relatively still.
Feel the breath fill up your belly like a balloon expanding. Exhale slowly through pursed lips, allowing the abdomen to deflate naturally.
Aside from expanding lung capacity, diaphragmatic breathing promotes relaxation by activating the body’s parasympathetic nervous system, reducing stress and anxiety that might hinder breath control during intense surf sessions.
Regular practice of this technique can improve overall respiratory function, improve ventilation,, and oxygen efficiency.
Dry Apnea Training: Building Confidence Before You Enter the Water
Many surfers assume they need to start training in the water.
In reality, some of the most valuable surf apnea training happens on land.
Dry apnea training allows you to safely learn how your body responds to breath holds, rising carbon dioxide levels and the urge to breathe without the added stress of waves, currents and hold-downs.
For many surfers, this is where confidence begins.
By practising breath holds in a controlled environment first, you can build strength, mind control and endurance without the added complexities of being underwater.
To begin with, dry static apnea training, find a quiet space to focus without distractions. Assume proper posture by sitting or lying down with good back support and relaxed muscles.
Take slow and deep breaths before starting each hold. Start with a duration that feels comfortable for you, perhaps around 30 seconds to a minute.
Gradually increase the duration of each breath hold over time, ensuring you maintain good relaxation and posture throughout.
As you progress, incorporate contractions into your training to simulate the water pressure experienced while surfing.
Understanding Contractions: Embrace the Discomfort
During longer breath holds, you may encounter contractions – involuntary muscle movements that can be uncomfortable or even alarming to some surfers.
Many surfers are surprised to learn that contractions are normal and don’t mean you’re running out of oxygen. Understanding this can be one of the biggest confidence boosts in surf apnea training because it helps remove the fear associated with the sensation.
They are a natural response of the body to increased carbon dioxide levels. Contractions signify that your body is adapting to low oxygen conditions and trying to conserve energy.
While contractions might initially feel unnerving, it’s crucial to understand their significance in surf apnea training.
By embracing and accepting contractions as part of the process, you can train your body to tolerate them and maintain calmness during challenging situations like being caught in a hold-down.
For more information on CO2 training, I have an article dedicated to that here.
Safety Precautions: Train Responsibly
Safety should be the top priority in any physical training while practising contraction exercises for surf apnea training. It’s crucial to listen carefully to your body’s signals and never push yourself beyond reasonable limits.
Ensure you have an experienced partner or instructor nearby who can assist. Always conduct these exercises in a safe environment, such as a swimming pool, or with proper supervision if practicing in open water.
Remember that breath-holding abilities are built gradually over time through consistent practice. Rushing into intense breath hold training exercises requires proper preparation to avoid unnecessary risks or injuries.
Prioritise gradual progression and prioritise safety when engaging in dynamic breathing and apnea in surf training.
By incorporating diaphragmatic breathing techniques and dry static apnea training exercises, surfers can significantly enhance their breath-holding capacity and improve overall performance in the water.
Remember, the goal of surf apnea training isn’t just to hold your breath for longer.
It’s to develop the confidence, awareness and composure to stay calm when things don’t go according to plan in the ocean.
Like any skill, progress comes from consistency, patience and proper safety practices. Focus on gradual improvement and you’ll be surprised how quickly those gains begin to carry over into your surfing.
Further Reading:
- How to Surf Bigger Waves With Confidence
- Mastering CO₂ Tables: A Surfer’s Secret Weapon
- Why Women Feel Intimidated in the Surf Lineup
How Surf Apnea Training Improves Your Surfing
Many surfers first discover surf apnea training because they’re worried about hold-downs.
What often surprises them is how many other areas of their surfing improve as well.
More Confidence in Bigger Surf
One of the biggest benefits of surf apnea training is confidence.
When you understand how your body responds under pressure and learn techniques to stay calm, larger surf often feels far less intimidating.
Many surfers find they become more willing to paddle out, catch waves and push their comfort zone because they trust themselves more in difficult situations.
Staying Calm When Things Go Wrong
Every surfer gets caught inside eventually.
Every surfer gets wiped out.
The difference is often how you respond.
Surf apnea training helps surfers develop the ability to slow down, manage stress and avoid panic when things don’t go according to plan.
These skills can make a huge difference when conditions become challenging.
Improved Ocean Confidence
Many surfers notice that their overall comfort in the ocean improves through breath training.
Spending time underwater, learning breath control and becoming familiar with the sensations associated with breath holding can help reduce anxiety and build trust in your abilities.
Better Decision Making
When fear takes over, decision making often suffers.
By improving your ability to stay calm under pressure, surf apnea training can help you make better choices in the water, from positioning and wave selection to knowing when conditions are beyond your current ability.
At the end of the day, surf apnea training isn’t really about holding your breath.
It’s about becoming a calmer, more confident surfer.
Don’t let your ego get in the way. If you want to know more about ego and surfing, check out this post.
CO₂ Tolerance Training for Surfers
One of the most valuable skills surf apnea training teaches is how to become more comfortable with the urge to breathe.
Many surfers assume they panic during a hold-down because they’re running out of oxygen.
In reality, the discomfort usually comes from rising carbon dioxide levels in the body.
CO₂ tolerance training helps surfers become familiar with this sensation in a safe and controlled environment.
Over time, many surfers find they can stay calmer during wipeouts, recover more effectively after a hold-down and feel more confident when conditions become challenging.
Progressing Safely
Like any form of training, CO₂ tolerance work should be approached gradually.
Beginners should start with simple breath-hold exercises and focus on relaxation rather than chasing long breath-hold times.
As confidence and experience grow, training can become progressively more challenging.
The goal isn’t to become a freediver.
The goal is to develop confidence, composure and trust in your ability to stay calm when things don’t go according to plan in the ocean.
If you’d like to learn more, I’ve put together a complete guide to CO₂ tolerance training for surfers, including beginner-friendly tables, safety guidelines and progression strategies.
Who Should Learn Surf Apnea Training?
You don’t need to be a big-wave surfer to benefit from surf apnea training.
In my experience, the surfers who often gain the most are:
- Intermediate surfers looking to build confidence.
- Surfers who struggle with hold-down anxiety.
- Women who feel intimidated when conditions get bigger.
- Surfers returning after a long break from the ocean.
- Teenagers learning to trust themselves in the water.
- Anyone wanting to feel calmer and more prepared in challenging surf.
If you’ve ever found yourself hesitating on a wave you knew you could catch, surf apnea training may help bridge the gap between your ability and your confidence.
The goal isn’t to become fearless.
The goal is to develop the skills and trust needed to stay calm when things don’t go according to plan.
Hawaiian surfer Ha’a Keaulana © Paul Nicklen/National Geographic/Getty Images
My Experience with Surf Apnea Training
I completed my surf apnea instructor training through Apnea Survival on the Gold Coast and it completely changed the way I approached surfing.
Before attending the course, I was interested in improving my breath-hold ability and becoming more comfortable in challenging situations in the ocean.
What surprised me most wasn’t the physical side of the training.
It was learning how much of breath holding is mental.
Understanding how the mind responds to discomfort, stress and the urge to breathe gave me a completely different perspective on confidence in the water.
The skills I learned have helped me feel calmer during hold-downs, more comfortable in bigger surf and more confident when conditions push me outside my comfort zone.
It’s one of the reasons I became an instructor myself and why I’m passionate about sharing these tools with other surfers looking to build ocean confidence.
Final Thoughts
Before I discovered surf apnea training, I thought confidence in the ocean came from spending more time in bigger waves.
What I eventually realised was that confidence comes from preparation.
The more I understood my body’s response to stress, the calmer I became when things didn’t go according to plan.
That’s what surf apnea training has given me.
Not superhuman breath-hold times.
Not fearlessness.
Just a deeper sense of trust in myself and my ability to handle challenging situations in the water.
Whether you’re trying to overcome hold-down anxiety, prepare for bigger waves or simply feel more comfortable in the ocean, surf apnea training can be an incredibly valuable tool.
Like any skill, progress comes from patience, consistency and gradual exposure.
The goal isn’t to eliminate fear completely.
The goal is to stay calm enough to make good decisions when fear shows up.
The ocean doesn’t ask us to be fearless.
It simply asks us to be prepared.
If you’re ready to continue building your confidence in the water, I recommend starting with my guides on CO₂ tolerance training and learning how to surf bigger waves with confidence.
Related Reading
- How To Stop Pulling Back On Waves
- How To Rebuild Surf Confidence After A Scary Wipeout
- Fear Of Sharks While Surfing: How To Build Confidence In The Ocean
- How To Surf Bigger Waves With Confidence
- Surf Apnea Training for Surfers: Stay Calm During Hold Downs
FAQ’s
How do surfers stay calm during a hold-down?
Most experienced surfers don’t stay calm because they can hold their breath for an exceptionally long time.
They stay calm because they’ve trained their response to stress.
Techniques such as surf apnea training, breath control exercises, CO₂ tolerance training and gradual exposure to larger surf can help surfers become more comfortable in challenging situations and reduce the likelihood of panic during a hold-down.
What is surf apnea?
Surf apnea is a specialised training technique for surfers that enhances their ability to hold their breath for extended periods.
It helps surfers remain calm and composed underwater in challenging conditions, such as wipeouts and hold-downs, by improving their lung capacity, breath control, and mental resilience.
How do surfers hold their breath for so long?
Surfers develop the ability to hold their breath for extended periods through surf apnea training. This training involves various breath-holding techniques, including diaphragmatic breathing, dry static apnea exercises, and CO₂ tables.
These gradually increase their tolerance for carbon dioxide buildup and improve their overall breath-holding capacity.
How long can surfers hold their breath?
Surfers’ breath duration varies depending on their training and experience. With proper surf apnea training, some surfers can hold their breath for several minutes, which is crucial for surviving wipeouts and hold-downs.
Is apnea training good for you?
Yes, apnea training offers numerous benefits for surfers. It enhances lung capacity, mental focus, relaxation, stress management, and overall breath control.
However, it’s essential to practice apnea training safely and under the guidance of experienced instructors to minimise risks.
How can I improve my breathing for surfing?
Improving your breathing for surfing involves practising breath-holding techniques, such as diaphragmatic breathing and dry static apnea exercises, which can enhance lung capacity and breath control.
Enrolling in surf apnea courses or working with experienced instructors can also be beneficial.
How long should I be able to hold my breath for surfing?
There isn’t a magic number.
For most surfers, the goal isn’t achieving an extreme breath-hold time but learning how to stay calm under pressure.
Many surfers find that comfortably holding their breath for one to two minutes on land is a useful benchmark, but confidence, relaxation and stress management are often more important than raw breath-hold duration.
How do you relax while surfing?
Surfers relax by staying focused, practising deep and controlled breathing, and maintaining a calm mindset. Surf apnea training can help surfers develop resilience and composure in challenging situations.
What is a hold-down in surfing?
A hold-down in surfing refers to a situation where a surfer is held underwater by a wave after wiping out or being caught in the impact zone.
It can be intense and challenging, requiring surfers to hold their breath and remain calm until they resurface.
How long can the average surfer hold their breath?
The average surfer can hold their breath for around 30 seconds to a minute without training. With proper surf apnea training, surfers can significantly extend their breath-holding capacity.
How do I start apnea training?
To start apnea training, consider enrolling in surf apnea courses led by experienced instructors. These courses provide structured training and guidance on breath-holding techniques and safety precautions.
How often should you do apnea training?
The frequency of apnea training can vary based on individual goals and preferences. Some surfers incorporate apnea training into their regular surf routine, while others may opt for dedicated training sessions a few times a week.
Regular practice is essential to maintain self control and improve breath-holding skills.