Surfing looks playful on the surface.
Fun, sun, waves, smiles. But underneath that joy is something deeper happening inside the body and mind. Surfing is increasingly recognised as one of the most effective ways to reset the nervous system, support mental health and improve physical and mental health at the same time.
At Xanadu, we watch this reset happen daily.
Guests arrive wired, tired and overstimulated. But after a few days of surf sessions, salty water and time in nature, they’re calmer. More connected to themselves and others.
Here’s why surfing works wonders for your nervous system… broken down into clear, human, science-backed reasons.
What’s in this article?
This article is for anyone who’s ever felt calmer after a surf and wondered why. It’s for curious beginners, seasoned surfers, stressed-out professionals and anyone keen to go deeper into the health benefits of surfing (beyond fitness and fun).
Inside, you’ll learn:
- How surfing resets the nervous system and shifts the body out of stress mode
- Why the ocean has such a powerful effect on mental wellbeing and emotional balance
- The physical, cardiovascular, and neurological reasons surfing supports overall health
- How even short, imperfect surf sessions can improve mood, confidence, and resilience
- Why surfing is increasingly recognised as a form of surf therapy for modern life
12. Surfing is so much fun that your body forgets it’s exercising
Joy matters more than we give it credit for. When something feels fun, the nervous system relaxes. Surfing doesn’t feel like structured exercise or forced physical exertion. It feels like play.
That enjoyment lowers stress hormones and increases motivation, making it easier to stay active without burnout.
11. You spend real time away from screens
Surfing naturally reduces screen time. No phones. No notifications. No multitasking.
This break allows the brain to downshift, reducing cognitive overload and eye fatigue while improving focus and mood. Simply being unplugged in the ocean restores mental clarity faster than most digital detox strategies.
Besides, if you’re a busy professional or ambitious entrepreneur, this forced time away from the screen could be the perfect circuit-breaker to help spark your next idea!
10. Fresh air and open space calm the mind
Time outdoors has a measurable positive impact on stress and emotional regulation. Surfing surrounds you with fresh air, wide horizons and moving water… all signals of safety to the nervous system.
This environmental shift alone can reduce anxiety and improve mental wellbeing, even before you catch a wave.
9. Sun exposure boosts vitamin D and immune health
Surfing in the sun increases vitamin D levels, supporting the immune system, bone health and mood regulation.
Vitamin D also plays a role in reducing symptoms of depression and supporting overall health, making surfing a powerful natural supplement for modern indoor lifestyles. It’s simple, really. More sun… happier you.
8. Balance training improves nervous system coordination
Standing on a moving board while riding waves challenges balance, coordination and reflexes. This trains the nervous system to communicate more efficiently with muscles and joints.
Improved balance supports injury prevention, joint stability and long-term mobility. This is especially valuable as surfers continue through different stages of age. Although truth be told… you can still pick up surfing no matter whether you’re in your late 20s or your 60s!
7. It’s a full-body workout without gym stress
Surfing activates nearly every major muscle group. Paddling strengthens the arms, shoulders and back. Riding waves engages the legs, glutes and deep stabilising muscles.
This full-body workout improves physical health, builds core strength, and supports long-term movement capacity. All without repetitive strain or (sorry gym junkies and swimmers) boredom.
6. Cardiovascular health improves naturally
A surf session blends effort and rest in a way few other sports can. Short bursts of paddling raise heart rate, while waiting between waves allows recovery.
This rhythm supports cardiovascular health, improves circulation, helps regulate blood pressure and contributes to long-term heart health and reduced risk of heart disease.
5. Salty water calms the nervous system
Immersion in salty water stimulates the vagus nerve, which plays a key role in regulating stress responses. Even in tropical climates, water immersion creates a grounding sensory shift.
This is one reason surf therapy is increasingly used to support emotional regulation and recovery from chronic stress and trauma.
4. Surfing creates a natural chemical reset
Surfing triggers the release of endorphins, dopamine and serotonin. These are feel-good chemicals associated with pleasure, motivation and emotional balance.
This natural high supports mental health, reduces anxiety and enhances mood without the crash associated with artificial stimulants.
3. Progress builds self-confidence and self-trust
Learning to surf teaches patience and resilience. You miss waves. You fall. You paddle back out. Then one day, you stand up and rip or simply ride a wave all the way to the beach. How good!
That experience builds self-confidence, self-esteem and even trust in your own ability. Many people who started surfing later in life find that this confidence carries into work, relationships and personal growth too.
2. The ocean forces full presence
When you’re surfing waves, there’s no mental space for overthinking.
Reading the swell, watching sets, timing your paddle… everything happens in the present moment.
This state of presence quiets mental chatter, reduces anxiety and gives the nervous system a break from constant future-planning and past-replaying. Imagine being able to hold a thought for 30 seconds, 1 minute or 20 minutes?
Yeah… that was normal before our monkey minds were inflamed by a world laden with distractions. Which takes us to our next point.
1. Surfing shifts you out of fight-or-flight mode
This is the deepest reset and the reason everything else works.
Modern life keeps many people stuck in fight-or-flight: elevated stress hormones, shallow breathing, tight muscles and racing thoughts.
Surfing gently but powerfully interrupts this cycle.
The combination of rhythmic movement, breath regulation, water immersion, and focused attention activates the parasympathetic nervous system… the body’s “rest and digest” mode. This is why many surfers feel calmer after just one hour in the water.
The nervous system remembers how to relax. You remember how to relax.
Frequently asked questions
Q. Is surfing good for mental health?
Yes. Surfing has been shown to reduce stress, anxiety and symptoms of depression. The combination of physical activity, ocean immersion, mindfulness and social connection creates powerful mental health benefits.
Q. Can surfing really lower stress levels?
Absolutely. Surfing activates the parasympathetic nervous system, helping the body exit fight-or-flight mode. Many surfers report feeling calmer after a single session.
Q. Is surfing good for physical health?
Surfing offers many physical benefits, including improved cardiovascular fitness, increased muscle strength, better balance and enhanced overall mobility.
Q. How does surfing affect heart health?
Surfing improves cardiovascular health by increasing heart rate during paddling and riding, while also promoting recovery through rest periods. This balance supports long-term heart disease prevention.
Q. Do beginners still get health benefits?
Yes. Even beginners experience benefits from paddling, spending time in the ocean, breathing deeply and being outdoors. You don’t need to ride perfect waves to feel the effects. You don’t need to be a short or longboard pro either.
Q. How often should you surf for benefits?
Even one or two sessions per week can create noticeable improvements in mood, stress levels and physical fitness. Consistency matters more than intensity. In all areas of life, actually.
Q. Is surfing suitable for all ages?
Surfing can be adapted for a wide range of ages and abilities. With proper instruction and wave selection, it’s accessible and beneficial across life stages.
Why Lombok is the perfect place to reset
With warm water, consistent waves and a slower pace of life (especially during Ramadan!), our home of Kuta amplifies all the health benefits of surfing.
At Xanadu, surfing is paired with yoga, breathwork, nourishing food and intentional rest. It’s not about chasing performance… It’s about creating balance, clarity and long-term wellbeing.
