Breath Practice:
Ocean Sounding Breath
Overview:
The Ocean-Sounding Breath uses a constriction of the glottis at the back of the throat to make a hissing or whispering sound while breathing slowly and smoothly from the nose. The muscular action of this technique is identical to what happens in the throat during a whisper. Because of this, Ocean-Sounding Breath can be combined with any deep breathing technique.
The sound of the breath can provide an excellent point of focus for the mind, especially in noisy or distracted environments. The small opening in the throat that the breath passes through also increased the time the air spends in the sinuses, where it is warm and moistened, making it easier for the lungs to process. The same small opening means that the internal pressure of the body changes much more slowly between inhale and exhale, which in turn means that Ocean-Sounding Breath can help support the body in motion when combined with postures.
Potential Effects:
Deepens awareness of breathing mechanisms
Tones breathing musculature
Encourages the relaxation response
Focuses attention
Contributes to postural support
Instructions:
1. Sit on the floor, a cushion or chair with a posture that feels steady but comfortable, and allows the spine to elongate and the abdomen to relax.
2. Close your eyes if you choose. Relax your jaw, the features of your face, and shoulders. Breathe in and out through the nose naturally with no extra effort.
3. Begin with several rounds of Complete Breath.
4. Keeping the face and jaw relax, contract the glottis, making a whispering sound in the back of the throat, and continue to breathe in and out through the nose.
5. Focus your attention on the whispering sound, and continue the Ocean-Sounding Breath for several minutes.
6. To release, gradually reduce and let go of any efforts to breathe in a particular way and let the breath come and go naturally and automatically. Pause to integrate.
Precautions:
Respiratory inflammation: practice moderately
Sinus congestion: practice moderately: substitute Complete Breath with the mouth as needed
Essential Principals:
For many students, uncertainty about how to make the “ocean sound” of this breath can be a challenge. Let students know that the way to make this sound is exactly the same way they make a whisper. You can teach the pattern gradually by having students whisper ‘hhhhhaaaaaaa’ through the mouth while feeling what’s happening in the back of the throat. Then have them do the exact same thing with their throat and exhale through the nose to find the Ocean Sounding exhale.
The inhale can be a little trickier, as most people don’t have much practice or experience whispering on an inhale, and because the glottis is closed, the feeling of air on the back of the throat can be tickly or irritating if trying an ocean sounding inhale through the mouth. But if a student can feel how the muscles engage in and around the throat to whisper, and they can sustain that engagement as they breathe in and out through the nose, they can feel confident that they’ve got their Ocean Sounding Breath.
Options:
Like Complete Breath, this technique can be an excellent one to partner with movement during a posture practice, both as a support for the body and a focus for the mind. As always comfort takes priority over technique, and especially if the postures are intense or moving briskly, the body may need more oxygen. Encourage students to be curious where their Ocean Sounding Breath helps them as a practice, and to breathe normally whenever they need to or choose to.
Helpful Hints:
Never overdo any breathing exercise or force your breath into a pattern that is uncomfortable. If you begin to feel anxious or lightheaded, stop practicing and breathe normally.
Practice with self-compassion and non-judgement.
Ocean-Sounding Breath can be done from a seated, standing, or reclining position.
Content from NYCDOE YMTP² curricular materials