Ocean Breath (Ujjayi)
Materials Needed
Feeling
Stress
How to Do It
Constrict the back of your throat slightly as you breathe, creating a soft, ocean-like sound. This yogic breathing technique helps calm the mind and body.
Why It Works
This technique calms the mind and body through controlled breathing.
Guided Practice
Sit comfortably and take a few deep breaths, feeling the air move in and out of your lungs. Notice the sensations in your body, perhaps feeling a sense of stillness or restlessness. Let your breath guide you as you prepare to engage with this exercise.
Stay softly in place, feeling each deep breath guide your body into deeper relaxation and your mind into stillness. Gently constrict the back of your throat as you breathe in and out through your nose, creating a soft, whispering sound, like the ocean waves gently crashing on the shore. Focus on the sound of your breath, noticing how it flows through your body — perhaps a soothing rhythm, a cooling sensation in your throat, or a gentle expansion in your chest.
As you continue with ujjayi breath, imagine each inhale drawing in calming energy and each exhale releasing tension. Feel the breath moving through your body, like waves washing over you, carrying away any stress or discomfort. Stay with these sensations, allowing the rhythmic sound to guide you deeper into relaxation. Notice what arises in your awareness — perhaps a sense of peace, a feeling of connection, or even a subtle tension that remains. Allow these experiences to unfold naturally, without needing to change or control them.
Invite a sense of fluidity with each breath, imagining the breath like water, flowing in and out with ease. Notice any areas of tightness or tension in your body and see if the breath can gently soften or release them. Stay present with this sensation of the breath moving like a wave, and notice how it affects your state of being. Feel the continuity of the breath, as each inhale and exhale becomes a soothing rhythm that supports your inner calm.
When you feel ready, gently bring your focus back to your natural breathing, taking a few moments to notice how your body feels. Observe any shifts in your physical or emotional state — perhaps more relaxed, more present, or simply more attuned to your own breathing. Gently open your eyes, carrying this sense of calm and rhythmic breathing with you into your day, feeling more centered and connected.