Ocean Wave Breath
For some—including me—this time of year can feel both calming and restorative, yet also hectic. Whether it’s going home to family (like the saying by Ram Dass goes, "If you think you’re enlightened, go spend a week with your family"), running errands, or creating dinners for the whole family, it’s easy to feel overwhelmed.
One breath I love turning to during these moments is Ocean Wave Breath. Inspired by the rhythmic sound of waves, this technique is grounding, restorative, and beautifully meditative. It works by slowing the breath and adding an audible sound during exhalation, which creates a calming effect on the nervous system.
This breath activates the parasympathetic nervous system, helping to reduce cortisol levels, ease tension, and promote a sense of inner peace. The soothing sound and flow of this practice help release mental and physical stress, making it perfect for grounding yourself amid the holiday rush.
How to do it
Sit Comfortably: Find a quiet space and sit with your back straight. Close your eyes to focus inward.
Inhale Deeply: Breathe in slowly and deeply through your nose, filling your lungs completely.
Create the Ocean Sound: As you exhale through your nose, slightly constrict the back of your throat (as if fogging up a mirror with your breath). This will create a soft, audible “ocean wave” sound.
Focus on the Rhythm: Keep your inhale and exhale steady and even, allowing the sound to be continuous and soothing.
Engage Your Mind: Visualize ocean waves gently rolling in and out with each breath, bringing calmness and releasing tension.
Repeat: Continue this pattern for 5–10 minutes or as long as it feels good.
Whether you’re managing holiday stress or simply seeking a moment to restore balance, Ocean Wave Breath can bring you back to yourself. Try it and let the rhythm of your breath carry you to a place of calm.