Using Yoga to Overcome our Fear of Waves
Picture this.
You wake up to the sound of crashing waves. Each impact fills you with a sense of dread. You’ve booked a surf lesson, but now you’re second-guessing yourself.
Should you pull the pin? Fake an injury? Hide under the covers?
The truth is that for many newcomers to surfing it can be hard separating the excitement from the fear and anxiety. On one hand, you’re stoked to try a fun and rewarding new pastime.
On the other, well… waves.
The good news is that having a fear response to waves as a beginner is 100% normal. What’s more, there are ways to overcome this fear and fully embrace the joy of surfing.
This article is all about how using yoga can help us overcome our fear of waves and become confident, fearless surfers.
Let’s get started!
Why are we afraid of big waves?
Our fear of waves is deeply ingrained in our primal instinct for survival.
The ocean, with its ever-changing and powerful waves, is a constant reminder of this fear.
For many people, it’s the fear of the unknown that makes them anxious about surfing. They don’t know what to expect, how to react or if they are capable of handling the power of the waves.
Additionally, past experiences or traumas related to water can also contribute to wave anxiety.
Regardless of the root cause, it’s important to acknowledge and address these fears in order to fully enjoy the experience of surfing.
We already know surfing is great for therapy, but it’s equally awesome for people with complex anxiety or fear issues.
Is it normal for beginners to fear the ocean?
Yes!
Other surfers will tell you that regardless of your skill level, it’s healthy to have a little bit of fear when it comes to the ocean.
In fact, many professional surfers still experience fear and anxiety before big waves or competitions. It’s a natural response to something that is both powerful and unpredictable.
The key is learning how to manage this fear to avoid panic attacks and better enjoy the ocean.
Learning to surf in smaller waves is essential, but sooner or later you’ll have to confront your fear and tackle bigger waves.
How can yoga help us overcome our fear?
There are many techniques for overcoming fear, whether it be rational or irrational fear.
Cognitive behavioral therapy, exposure therapy and mindfulness techniques are all effective methods.
But one often overlooked technique is the use of yoga to improve your surfing and fear management.
Yoga helps us to connect our inner selves, allowing us to become more aware of our thoughts and feelings. It won’t give you total control over your mind, but it’s the most constructive way to cope with fear in our opinion.
Here are a few ways that yoga can help us overcome our fear of waves.
Heightened ability to manage fear in a constructive way
Contrary to popular belief, big wave surfers are not fearless.
They’ve just learned how to manage their fear in a way that is constructive and safe.
Practicing yoga helps us build our mental strength, allowing us to face our fears head on without being overwhelmed by them.
Through deep breathing and mindful movement, we can learn to stay calm and focused even when faced with big waves.
Less likely to panic in the face of danger
To panic is to give in to fear and our survival instinct.
In surfing, this can be dangerous as it can lead to a lack of control over your body and board.
Yoga teaches us how to stay calm and centered even in the most challenging circumstances. This is crucial when facing big waves or unexpected situations in the ocean.
Hold downs. Challenging duck diving situations. Being caught inside. Being scared of the surfers around you.
There are so many times that panic seems like the natural response, but practicing yoga can help us stay calm and in control.
Increased confidence and overall surf satisfaction
While you may never partake in a big wave surfing session, the truth is that you still want to enjoy the waves.
The mental benefits of yoga, coupled with increased strength and flexibility, can give you the confidence to tackle bigger and more challenging waves.
As you become more confident in your surfing abilities, you’ll find yourself enjoying the experience even more. Dare we say you’ll even start looking forward to the next big swell instead of dreading it?
Believe it or not, but every single surfer, from Kelly Slater to our own Kassia Meador, experiences fear in the ocean.
Professional help can assist you in moving forward and getting out of your comfort zone, but yoga is a great way to start on your own.
In many ways, surfing and yoga are the perfect pairing.
What yoga techniques can we use to overcome our fear of waves?
Now that we’ve established that being fearful of big surf and even large bodies of water is completely normal, let’s look at some yoga techniques that can help us overcome this fear.
For this section we consulted with Rise Up’s queen of yoga, Cici!
As a 34 year old that picked up surfing as an adult, yoga has played a HUGE role in Cici’s ability to keep learning and improving in this sport… and to keep from getting injured.
Her practice keeps her strong and mobile.
It also ensures she’s aware of her body and its limitations on a given day, which is super important in surfing.
Somatic breathing
Cici recommends practicing somatic breathing techniques before and after your surf session. Somatic breathing involves deep, diaphragmatic breathing that helps to calm the mind and body.
“When you practice yoga, you use breath and body awareness to stay grounded in the present moment.
When you’re fully present, you can respond appropriately to any situation—whether it’s being in the impact zone about to take a huge set on the head, paddling for the wave of your life, or managing a tense lineup.
Fear arises when your “monkey mind” takes over—it’s either triggered by memories of past experiences or by anxiety and anticipation about what might happen in the future.
In yoga, we focus on calming the monkey mind and letting go of mental narratives that, in reality, aren’t even real. By focusing on your breath and assessing the actual situation, you’ll stay grounded and safer in the water.“
Surf-specific yoga poses
Naturally, surf-specific yoga poses can also be helpful in overcoming our fear of waves. We’ve already created an in-depth article with the best surf yoga poses. Here’s what Cici says on the topic.
“When it comes to poses, I think it’s too personal to recommend one that would universally boost someone’s confidence in the water.
It depends on whether the surfer needs more confidence in their mobility, energy, or something else.
Practicing yoga improves proprioception and interoception (awareness of your body and its position in space) and helps you move more safely and intelligently—all of which can build confidence in the water.“
Box breathing
Finally, Cici implements box breathing in her own surf training and recommends it to others as well. Box breathing is a simple, yet effective technique that can be done anywhere at any time.
“When it comes to breathwork, simpler is better—especially in the water. Sama Vritti, also known as square or box breathing, is a great technique to try.
Alternatively, you can adjust the approach by making your exhales slightly longer than your inhales.
This helps regulate your nervous system, lower your heart rate and shift you out of fight-or-flight mode, allowing you to assess situations more clearly and respond effectively.”
Wrapping up
When it comes to managing our fear of waves in order to enjoy smaller surf, it’s all about baby steps. Even a good swimmer can get nervous when the waves get bigger.
But by practicing yoga, we can build our mental and physical strength, increase our confidence and learn how to stay calm and in control even in challenging situations.
Wave like motions and breath awareness can bring you closer to the water, giving you the confidence to take on bigger waves.
