Aug 8 • The Inner Lab
The Science of Ocean Breathing
The Calming Science of Ocean Breathing 🌊
In week one of our Breathe Into Being Challenge, we’re wrapping up the three categories of breathwork — Coffee(energizing), Water (balancing), and Milky (soothing) — with one of my favorite techniques: Ocean Breathing paired with a 4x8 rhythm.
You may have heard of this as Ujjayi in yoga. Ocean breathing creates a gentle constriction at the back of the throat, producing a soft wave-like sound — like you’re listening to the tide in your own body. It’s simple, subtle, and incredibly powerful.
Why Ocean Breathing Works
1. Slows Your Breathing RhythmThe steady, extended exhale lengthens the pause between breaths, sending a clear signal to your brain and body: We are safe. This activates your parasympathetic nervous system — the “rest and digest” mode — shifting you out of stress.
2. Balances Oxygen & CO₂ LevelsA longer exhale gently raises carbon dioxide levels in your blood. This is not only safe, but essential for optimal oxygen delivery to your tissues. It also trains your body to be more comfortable with slower breathing patterns.
3. Massages the Diaphragm & Core MusclesUnlike shallow chest breathing, ocean breathing engages your diaphragm — the dome-shaped muscle beneath your ribs. This eases strain on your shoulders and neck, improves posture, and can even help with jaw tension and headaches.
Your Vagus Nerve Loves This 💙
Ocean breathing is a direct way to strengthen your vagal tone — the resilience and responsiveness of your vagus nerve. This nerve connects your brain to your heart, lungs, and digestive system, influencing everything from heart rate to emotional regulation.
It’s stimulated in three main ways during ocean breathing:
- Prolonged Exhalation – Signals calm and safety.
- Gentle Throat Constriction & Humming – Vibrations send soothing messages along the nerve.
- Diaphragmatic Movement – The downward motion of the diaphragm “massages” the nerve.
Try It for Yourself
Even a few minutes of ocean breathing can help you feel calmer, more centered, and physically at ease. You can explore countless free tutorials online — or, if you’d like to take this further, join MSA for the August Breathe Into Being Challenge.
Inside the challenge, you’ll get:
- A systematic daily practice
- Mini-lectures that explain the science & wisdom behind each breath
- Worksheets for self-reflection
- Group support for motivation & community
🌊 Whether you practice with us or start on your own, let the ocean remind you — the calmer the breath, the calmer the mind.
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The Science of Ocean Breathing
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