10-Min Vagus Nerve Reset: Ocean Breath Or Ujjayi Pranayama

What if the ocean sound that helps settle your mind has been inside your breath all along?

This 10-minute Ocean Breath (Ujjayi) practice creates a soft ocean sound that naturally anchors attention and encourages a calmer, steadier state.

Often called the "Victorious Breath," this technique help regulate the nervous system, and stimulate the vagus nerve using a simple breathwork. You can sit or lie down comfortably and simply follow the soothing sound and rhythm of the breath.

Use this when you feel mentally busy, overwhelmed, after stressful conversations, during transitions, or before sleep. Practice this daily to feel more calm, focussed, and present throughout your day.

If you enjoyed this, explore my Nervous System Regulation playlist for more practices to help you feel calm, safe, grounded, and connected.

Music Credit: "Our Peaceful Ocean" composed by Music of Wisdom.

Transcript

Hello, Dear one. I am Anisha. And I'm right here with you. Before we begin, Let's check in with your inner state. Take a moment to notice your body. And your mind. You don't have to change anything. Simply observe. Let yourself arrive in this moment just as you are. Please note that if during the practice you ever feel like you need to adjust, Pause or stop this practice, Feel free to do whatever feels right for you. When you are ready, Let your body get a little more comfortable. If it feels safe, Allow yourself to lower your gaze. Or to close your eyes. Feel held and supported by the ground beneath you. Today we will practice Ocean Breath also known as Ujjayi Breath or the Victorious Breath. In this technique, First, We take a normal inhale through the nose And then, As we exhale through our nose, We slightly narrow the back of our throat. As if we are fogging up a mirror. Making a soft ocean sound as the air moves through. We do this with our mouth closed but for now you can give it a try by bringing your hand in front of your mouth. Imagining your hand as a mirror. And then try fogging this mirror. This is the sound that you are going to make but with your mouth closed. And remember the inhale and the exhale are done both through our nose and they are of the same length. So you don't need to extend the exhale as you make that sound. Which feels like the sound of ocean waves moving in and out. And out of the shore. So let's do a few rounds of this together. Exhaling all the air out from your lungs. And begin by breathing in through your nose and out through the nose, Fogging the mirror with your mouth closed, Creating an ocean-like sound. Inhale, Slow and steady. Exhale, Soft ocean sound. Inhale. . . Exhale. . . Inhale Exhale to release. You did great. It's completely alright if your throat is feeling a little bit worse. Or different or warm. As you make these sounds. And now, If it feels right, Continue this rhythm on your own. Taking a normal breath in through your nose and as you exhale through the nose Making that sound with your mouth closed. Let your body lead the pace. Easy and natural. So, I will stay quiet for the next few moments. You can begin whenever you feel ready. And now, Allow your breath to return to its natural rhythm. Take a moment now to notice your body. And your mind. Do you sense any change in your internal state? Everything is welcome here. When you feel ready to come back. You can gently wiggle your toes and your fingers and return back into your day in your own time.