Yoga · Mind Body
Ocean Breathing
Ocean Breathing is a yoga breathing practice that uses slow nasal breaths with a soft, wave-like sound in the throat. It develops breath awareness and control.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit comfortably with your back supported and your head balanced over your shoulders.
- Close your lips lightly.
- Gently narrow the back of your throat, as if whispering with your mouth closed.
- Inhale slowly through your nose with a soft sound in your throat.
- Exhale slowly through your nose with the same gentle narrowing.
- Continue this breathing pattern for your chosen duration.
- Release the throat narrowing to return to natural breathing.
Form cues
- Keep your jaw loose.
- Let your lower ribs expand.
- Keep your shoulders quiet.
Common mistakes
- Forcing a loud soundUse less throat narrowing so the sound is barely audible to you.
- Stretching each breath too longShorten the breath cycle so you never need to gasp for the next inhale.
- Taking maximum-size breathsUse a comfortable breath size rather than filling or emptying your lungs completely.
Safety
Excessive throat narrowing can cause throat discomfort or air hunger. Breathing too deeply or forcefully may make you lightheaded.
- Practice seated or lying down, not while driving or in water.
- Avoid breath holds while learning this technique.
- Stop the technique if you feel dizzy, short of breath, or uncomfortable in your throat.
If you have a breathing condition or persistent nasal blockage, use relaxed natural breathing and ask your doctor before practicing throat-narrowed breathing.
Muscles worked
Primary muscles not listed
Equipment
- Meditation Chair (optional)
- Meditation Cushion (optional)
- Yoga Blanket (optional)
Sets and reps
- Sets
- 1–3
- Target
- 30–60 seconds
- Rest
- No rest timer
Build duration only while the breathing feels easy and unforced.