Better Breathing for Longer Surf Sessions - The importance of reducing our heartbeat
Why do we breathe? Our cardiovascular system delivers oxygen to various tissues and organs where it's needed. Muscles, when well-oxygenated, perform more efficiently. As we exert ourselves, like when we start paddling, our heart rate accelerates. Effective surfing requires well-oxygenated muscles to support the physical effort. However, intense exertion also leads to increased oxygen consumption and the production of lactic acid in muscles, potentially causing cramps.
When we focus intensely on paddling, we often forget to breathe properly. This leads to an accumulation of CO2 in the blood and more lactic acid in muscles, resulting in fatigue. The goal while paddling is to maintain the lowest possible heart rate, as this reduces oxygen consumption and allows for calmer breathing, helping us surf longer.
Tips for Lowering Heart Rate and Enhancing Relaxation:
Physical Fitness: Better physical condition lowers your resting heart rate and increases your VO2 max—the maximum amount of oxygen your body can use during intense exercise.
Breathing Technique: The way we breathe impacts our energy use more than physical fitness alone. Proper breathing technique is crucial. For example, swimmers use a specific breathing pattern—exhaling while their face is underwater and inhaling every few strokes—to manage CO2 levels effectively. Surfers can adapt by exhaling slowly during several paddle strokes, balancing oxygen intake and CO2 expulsion.
Technique Matters: Besides fitness and breathing, mastering paddling technique is essential for efficient surfing.
Key Breathing Techniques for Surfers:
Lengthen Exhalations: Mimic swimmers by prolonging your exhale to lower your heart rate. For instance, inhale calmly for one or two strokes, then exhale slowly over three or four strokes, adjusting as needed for intensity.
Recovery Breaths: After intense efforts (like paddling out through waves), take a few deep breaths to replenish oxygen levels before returning to a normal breathing pattern.
Nasal Breathing: Inhaling through the nose enhances oxygen uptake due to physiological mechanisms, while exhaling through the mouth allows for effective CO2 release.
Stress Management: Stay relaxed, smile through wipeouts, and enjoy the present moment to avoid unnecessary spikes in heart rate.
Immersion Reflex: Cold water on the face triggers a mammalian reflex that slows heart rate by 10% to 20%. To harness this, splash water on your face while paddling to calm your heart rate and conserve energy.
Beyond Surfing: Pranayama Breathing Techniques
Remember, these breathing techniques aren't just for surfing—they're beneficial in various situations. At our online yoga studio, we offer Pranayama sessions that teach these techniques in-depth. Learning to control your breath enhances both physical performance and overall well-being.
Mastering the art of breathing not only extends your time on the waves but also enhances your enjoyment and connection with the ocean. Practice these techniques regularly to surf longer, surf better, and surf with joy. Happy surfing!
To explore more about Pranayama and how it can benefit your surfing and daily life, we have multiple videos exploring the techniques in our online yoga studio.
If you want to deep dive in the scientific part, have a look at these articles :
The Benefits of Nasal breathing
How to improve the Vo2 Max
Liked what you read? Stay in the loop with the latest surf and yoga tips by subscribing to our newsletter! Click here to join and get exclusive insights, updates, and special offers delivered straight to your inbox (we promise, we only deliver value!). Don't miss out—subscribe now! 🌊🧘♀️
Join our vibrant community and practice yoga anywhere, anytime! Subscribe to our YouTube channel here for free classes, tips, and exclusive content.
