Ocean Breathing / Victorious Breathing

In this exercise, I generate sounds in my head similar to cyclical ocean waves. The exercise improves my ability to relax and reduces my thought intensity.

The way I exercise ‘ocean breathing’

  • Breathing: exclusive through the nose.
  • Position: I sit comfortably with a straight back, relax my tongue and jaw, and close my eyes.
  • Reset my breathing.
  1. Inhale in 3 parts.
  2. Exhale slowly with sealed lips while tightening the throat muscles and opening the throat channel so that the movement of the exhaled air starts to resonate in my ears.
  3. Hold my breath until ‘air hunger start.’
  4. Inhale in 3 parts, generating no sounds.
  5. Repeat for a few rounds.


It’s tricky to control the air passage in the throat to get the right effect, so a bit of practice is needed. The sounds generated resemble the sounds of light snoring. When I first learned this exercise, I exhaled from my mouth as if trying to dampen a glass. I then sealed my lips and continued to exhale through the nose, tongue resting on the floor of my mouth. Finally, to get a louder sound resonating in my head, I yawned with a closed mouth. It’s a bit like whispering the sounds of ocean waves with a closed mouth.

There are versions of these exercises where the inhaling is also audible. However, I found that audible inhalations don’t relax me, so I inhale silently.

The breath hold serves as an indication. If I exhale slowly enough, once holding my breath, I should rapidly reach ‘air hunger start.’

I don’t have a particular count but I try to prolong my exhale.