The Science of Flow State

Unlock your Peak Surf Performance

For me flow state in surf transcends what is most often mentioned when we are on this topic. For me it also includes that soul connection to nature, to the ocean, and the beautiful dance that can be experienced on the waves. I have no scientific proof that flow state is present as I experience these transcendental moments. I just have a personal conviction that it is. Everything just feels so connected and so natural.

Moving beyond that, here is an article that is based in the neuroscience and sports psychology around flow state where I explain what it is and how to optimize accessing it in your surf.

First off, what is Flow State?

Flow state, often described as being “in the zone,” is a psychological phenomenon where a person is fully immersed in an activity, experiencing effortless control, deep concentration, and optimal performance. First coined by psychologist Mihaly Csikszentmihalyi, flow state is characterized by a balance between skill level and challenge, a sense of timelessness, and intrinsic enjoyment.

For us surfers, flow is that magical feeling when everything clicks—when we’re effortlessly riding a wave, deeply immersed and highly focused. Our mind is clear, feels almost empty yet fulfilled at the same time. You are just fully present in the moment, in perfect harmony with nature, your body and the wave. But what exactly happens in the brain and body during flow state? And maybe more importantly, how can we tap into it more often?

The Neuroscience of Flow

Flow state involves a precise orchestration of neurochemicals and brainwave activity that optimize performance. During flow, the prefrontal cortex—the part of the brain responsible for self-consciousness and critical thinking (among a lot of other things)—temporarily quiets down in a process called transient hypofrontality. This allows for quicker decision-making and instinctive action, critical for surfing’s fast-paced and unpredictable nature.

Additionally, the brain releases a potent cocktail of neurochemicals, including:

• Dopamine: Enhances focus, motivation, and pattern recognition.
• Norepinephrine: Increases arousal and reaction speed.
• Endorphins: Reduce pain and enhance feelings of euphoria.
• Anandamide: Improves lateral thinking and creativity, helping surfers adapt to the changing ocean environment.

These neurochemicals create a heightened state of awareness and performance, allowing us to react with precision and confidence. 

The Role of Brainwaves in Flow

Brainwave activity shifts during flow state, moving from the fast-paced beta waves (associated with problem-solving and alertness) into the slower alpha and theta waves. Alpha waves are linked to a relaxed but alert state (often present while meditating), while theta waves enhance intuition and creativity. Side note, while in hypnosis your brain activity is also in theta where you have increased access to your subconscious. The shift in brain wave activity allows you to make rapid, intuitive decisions without overthinking—a critical skill in high-stakes conditions that surf sometimes is. It’s like there is a lot less lag between input and output, and you surf intuitively. Gama waves are also present during flow state and gamma waves have been linked to brain connectivity.

How Flow State Enhances Surf Performance

Flow state isn’t just about feeling good; it significantly improves physical and mental performance. Some key benefits include:

• Faster reaction times: With reduced self-doubt and heightened awareness, you can respond to the wave more instinctively.
• Increased confidence: Flow reinforces a positive feedback loop, making it easier to push personal limits, and with less concern about the self you will also show up more confidently.
• Greater endurance: With reduced perception of effort and fatigue, due to the neurochemicals released, you will be able to stay in the water longer.
• Enhanced creativity: The ability to improvise and find unique lines on a wave increases during flow.
• Enhanced pattern recognition: The brain makes faster connections, improving learning and decision-making. I believe the improved learning can be connected to the increased access to your subconscious that is present with theta brainwaves, but this is just a speculation on my part.

Triggers for Flow in Surfing

Flow doesn’t happen randomly—it’s triggered by specific conditions. To increase the likelihood of experiencing flow state while you surf, do this:

• Strike the Right Challenge-Skill Balance: Flow occurs when the difficulty of the conditions and the waves matches your ability. Too easy, and boredom sets in; too hard, and stress takes over and will likely shift you into beta brain waves.
• Set Clear Goals: Having a focus—whether it’s perfecting a specific maneuver or riding a certain type of wave—helps you direct your attention and stay in the moment. However, the goal must strike the same balance as mentioned in the previous point.
• Experience Immediate Feedback: Surfing provides real-time feedback as you adjust on the wave and feel the success of your adjustment. Such immediate feedback is a great trigger for flow state.
• Eliminate Distractions: Eliminating distractions through deep concentration and being fully present in the moment enhances the ability to enter flow. This will be made easier if you practice my mental warmup before you surf.
• Focus on the Experience Not the Result: Flow thrives when you are driven by a love for the sport rather than external rewards and recognition.

Training the Mind and Body for Flow

Since flow state is deeply connected to the nervous system and brain function, you can train yourself to access it more consistently. Here are some suggestions of things you can do:

• Breathwork and Meditation: These are excellent practices to help you learn to regulate your nervous system effectively and through the ability to remain calm in the surf you will increase your ability to access flow state.
• Visualization: Mentally rehearsing your surf session before you paddle out will prime your brain for the task at hand. This leads to better focus which will increase your chances for reaching the flow state.
• Physical Conditioning: If you are physically strong this reduces fatigue, making it easier to maintain focus and as above, your ability to access flow state.
• Pre-Surf Rituals: Always do my mental warm-up routine. It contains breathwork and visualizations and beyond that the routine of doing it will signal your brain that it’s time to engage fully.
• Hypnotherapy: Through hypnotherapy you can free yourself from your inner critic, your limiting beliefs and subconscious programming. Ideas such as “I’m not good enough”, “I don’t belong here” are most effectively resolved through hypnotherapy and by doing so you free yourself from these ideas. This ultimately helps you be less concerned about yourself and how you show up, increasing your ability to be present in the moment and reach the flow state. An added benefit of repeated hypnotherapy is that it makes it easier for you to put yourself in a theta brainwave state, same brainwaves as in flow state.

Final Thoughts

Flow state is one of the most powerful performance-enhancing states you can experience as a surfer. By understanding the science behind it and practicing techniques to trigger it, you can elevate your sessions, ride with greater confidence, and experience deeper joy in the water. The more frequently you tap into flow, the more you refine your ability to be fully immersed in the present—both in surfing and in life.

// Lisa Davidsson, Surf Psychologist & Therapist

Sources:

1. Csikszentmihalyi, M. (1990). Flow: The Psychology of Optimal Experience. Harper & Row.
• Mihaly Csikszentmihalyi’s foundational work on flow theory, explaining the conditions and benefits of flow state.
2. Dietrich, A. (2004). Neurocognitive mechanisms underlying the experience of flow. Consciousness and Cognition, 13(4), 746-761.
• This paper discusses transient hypofrontality and how flow state temporarily reduces activity in the prefrontal cortex.
3. Kotler, S. (2014). The Rise of Superman: Decoding the Science of Ultimate Human Performance. Houghton Mifflin Harcourt.
• Steven Kotler explores flow in extreme sports, particularly in surfing, snowboarding, and other high-performance activities.
4. Csikszentmihalyi, M., & Nakamura, J. (2002). The Concept of Flow. Handbook of Positive Psychology, 89-105.
• A deeper dive into the psychology of flow and its implications for peak performance.
5. Arne Dietrich & Simon Hall (2004). Cognitive neuroscience of creativity: Lessons from Parkinson’s disease. Neuropsychologia, 42(5), 713-720.
• Discusses the role of brainwave activity, including alpha and theta waves, in creative and performance-oriented states.
6. Heath, M., & Jourden, F. (1997). The impact of an action plan on performance and flow experience in sports. Psychology of Sport and Exercise, 8(1), 41-56.
• Examines how setting clear goals and receiving immediate feedback contribute to achieving flow in sports.