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NEED TO KNOW
BENEFITS Calm mind; warm,
energised body; and present-
moment awareness.TIME 5 minutes daily; building up
over time.CAUTION Seek guidance if you
have a respiratory condition such
as COPD or asthma. Slow down if
you feel faint or dizzy.This is an extract from Breathwork by Nathalia Westmacott-Brown (DK, £9.99).O
cean breath is an
effective way to
rebalance your body,
mind, and spirit
when you are feeling
nervous. In this gentle breathing cycle,
you use a slight contraction in the
throat to recreate the soothing sound
of waves which, with practise, will
calm both body and mind. Helpful any
time, ocean breath is particularly
beneficial when you cannot sleep.Use ocean breath, or ujjaui breathing, whenever you
need a dose of calm and to help you sleep
Breathwork
calming your nerves
01
Breathe in through your mouth
and as you breathe out, slightly
contract the back of your
throat, softly whispering
“Huhh”. Avoid contracting
too much, which will
tighten the throat.02
When you are comfortable
making this sound on the
exhale, hold the slight
contraction while inhaling too,
making a wave-like sound as
your breath moves gently
in and out.03
Close your mouth, keeping
your lips soft and your tongue
relaxed. As you breathe
through your nose, keep up
both the contraction and the
wave sound from the back
of your throat. 04
Now, focus completely on the
sound of your breath, which
should be audible only to you,
letting it calm you. Breathe
rhythmically and smoothly.05
Fill your lungs as much as
possible without straining, then
fully release the breath as you
breathe out. Continue for as
long as it feels comfortable
before returning to a normal
breathing pattern.Eyes closedSlightly open
mouth, relaxed
jaw and tongueHands on
your knees,
palms up