Ocean Breathing Meditation

“You and I are all as much continuous

with the physical universe

as a wave is continuous

with the ocean.”

-Alan Watts

Have you ever watched a baby breathe? Babies instinctively use their inner core muscles to pull the air in. You can see their bellies expand as they inhale, and contract as they exhale. Newborns naturally breathe deeply with this innate knowledge of fully engaging the core for deep, refreshing breaths and ideally, they should continue deep breathing throughout their lives. Unfortunately, as they grow, most children begin to exhibit a pattern of shallow chest breathing, when the lungs do not fully expand, and do not use their breath in harmony with their core, thus not achieving their full potential.

            In today’s digital age, kids are sitting for long periods during the day making it more difficult to fight the forces of gravity to maintain a strong, stable core. As they grow older, due to mind and body stressors, kids adapt a less efficient breathing method by shifting to a shallow pattern which wreaks havoc on body-mind-spirit health, affecting physical and mental performance. Many of my new patients breathe this way throughout the day, particularly when stressed, and are almost always unaware of this condition. Without even realizing it, they are depriving their bodies of the oxygen needed for healthy functioning. 

            Chest breathing, relies on muscles around your neck, collarbones, and ribs instead of your inner core muscles, which causes fatigue, irritation, headaches, anxiety, increased muscle tension in the upper chest and shoulders, and decreased activation of essential core muscles, including the diaphragm, pelvic floor, transversus abdominis, and multifidus, which are the deeper stabilizing muscles that control individual vertebral segments with precision. 

These inner muscles support posture and movement by stabilizing the segments of your spine by providing involuntary, automatic adjustments prior to movement. In normal function, these deep muscles have the ability to automatically and simultaneously activate before and during all activities to control the center of your body, and allow greater lung capacity, trunk stability and empowerment.

            Shallow breathing doesn’t provide enough oxygen for your muscles and organs and doesn’t establish the important coordination needed between the pelvic floor and the other inner core muscles. If you do not practice deep breathing, then your pelvic floor will stay tense and rigid. When practicing your daily mindful breathing, try to develop an awareness of the lengthening of your core floor (dropping) during the breath in, and the natural elevation of the pelvic floor during the breath out to better understand your own pelvic floor rhythm. You can tune in to this rhythm to relieve anxiety and rid your body of tension and fatigue.

            To perform ocean breathing first imagine the sound of ocean waves, as this is the auditory cue for the sound you will make at the back of your throat. Close your eyes and allow your body to fully relax to connect to your breath. Take a deep breath in through your nose, expanding your belly all the way down to your core floor. Then, breathe out, making a sound like a giant seashell as you exhale by controlling the flow of air with the muscles in the back of throat, creating a nice, long inhale and exhale. Imagine fogging a mirror with your breath with an “ahhhhhh” sound with slight constriction in your throat. Exhale completely emptying every bit of air.

            As you breathe in fill your lungs entirely, and feel your core expand imagining a wave rushing in to fill you up. As you breathe out, imagine the wave receding from the shore. Allow the sound of the ocean to soothe and focus your mind. Feel the ocean breeze on your face, the warmth of the sun on your skin, and the cool spray of the ocean mist. Feel the energy of the ocean as the vibration at the back of your throat, mimicking the sound of the ocean, or the natural sigh you make when you are stressed or worried. Create a loud hissing gush of air that is felt on the roof of your mouth. One full deep inhalation and exhalation make up one cycle of ocean breathing. Repeat this cycle for 5-10 minutes. This breathing technique will aerate your lungs, regulate your physical and emotional state, and is one of the best ways to increase awareness and activation of your inner core muscle tone.

            Breathing through pursed lips is an effective strategy to reduce rapid breathing and higher carbon dioxide levels during and after exercise, or during stressful situations that illicit quick, inefficient breathing. You can also imagine blowing through a straw or blowing slowly and steadily on a candle flame so as to make it flicker but not extinguish. Try to sigh as loudly and as long as you can, like a balloon expelling air. Imagine your breath coming from deep within your pelvic floor and carry it through your core to your mouth. Stay connected to the rise and fall of the pelvic floor, staying focused on your breath, which will decrease your fight or flight overactivity and encourage a relaxation response of calm, focus and awareness. Just as we all developed our core control before the control of our limbs as babies, we must re-learn this natural sequence of muscle activation for efficiency and effectiveness of all our functional movements. 

            Since ancient times, the sea has been associated with healing, transformation, and wellbeing. Over half the oxygen we breathe originates from the ocean. The ocean induces a calm, meditative awareness, nourishes our bodies, stirs our hearts, inspires our imagination, and brings joy to our souls. Immerse yourself in the beautiful, mysterious, wild, and free ocean of healthy breathing. Find peace, balance and restoral in your moment of solitude when you gravitate to your “blue space” to escape busy daily life. To learn more about healthy breathing for optimal function and performance, refer to my book “Master Your Core.”