A calming breathwork practice that mimics the sound of ocean waves to soothe your nervous system.

Duration: 2-5 min • Modality: Breathwork • Mood: Calm

How to practice

  1. Sit comfortably with a long spine. Close your eyes.
  2. Inhale slowly through your nose.
  3. Exhale through your nose while slightly constricting the back of your throat, creating a soft 'ocean' sound.
  4. Continue this pattern, matching the length of your inhale and exhale.
  5. Let the sound of your breath anchor your attention.
  6. Practice for 2-5 minutes, then return to normal breathing.

Why this works

Ujjayi breathing creates a slight constriction in the glottis, which lengthens both inhalation and exhalation naturally. This extended breath pattern activates the vagus nerve, triggering parasympathetic nervous system dominance. The audible ocean-like sound creates an auditory anchor that helps maintain focus and prevents mind wandering. Studies show that controlled breathing with auditory feedback improves heart rate variability, a key marker of nervous system resilience. The throat constriction also generates gentle pressure changes that stimulate baroreceptors, further calming the cardiovascular system. This practice essentially uses breath as both a physical and mental anchor for deep relaxation.

Inspiration

This technique comes from traditional yogic pranayama practices that have been refined over thousands of years. Known as Ujjayi or victorious breath, it was originally used by yogis to maintain focus during long meditation sessions. Modern breathwork practitioners have adapted it for stress relief and sleep preparation. The ocean metaphor helps practitioners connect to natural rhythms, making the technique more accessible to beginners. This reset was designed to bring ancient wisdom into modern high-stress environments.

Helpful tools

Quiet space

When to use this reset

Perfect for bedtime routines, during moments of high stress, or when you need to shift from active to restful states. Use this when your mind feels scattered or overactive.

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FAQ

What if I can't make the 'ocean sound' or my throat feels uncomfortable?

The 'ocean sound' comes from a gentle constriction at the back of your throat, similar to whispering. Don't force it; a slight effort is enough. If it feels uncomfortable, soften the constriction until it's natural, or even just focus on long, controlled breaths.

Can I do Ocean Breath lying down or in other positions?

While a seated position with a long spine is recommended for optimal breath flow, you can certainly practice Ocean Breath lying down or in any comfortable position. The most important aspect is to maintain a relaxed posture that allows for full, uninhibited breathing.

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