We are all aware of the vital importance of our breath, but practicing certain breathing techniques can do more than keep us alive: They can relax our bodies, calm our minds, and improve focus and concentration.

One such technique, Ujjayi Pranayama (or “Ocean Breath”), can stimulate the vagus nerve, promoting all of the above benefits. Ocean Breath is commonly performed during yoga practice, but can be done anytime and anywhere.

How to do it:

Begin in a comfortable seated position. Allow your breathing to become gentle and relaxed as you breathe in and out through your nostrils.

Start to slightly contract the back of your throat, creating a sound akin to breaking ocean waves (fans of Star Wars may notice an uncanny similarity to Darth Vader’s ominous respiration) as you breathe in and out. Lengthen the inhalation and exhalation, but be sure to keep the breath continuous and smooth, avoiding the creation of any tension in the body.

A helpful tip for beginners is to hold a mirror up to your mouth and exhale to fog it up. Inhale the same way. Once you grasp the concept with an open mouth, close and continue breathing.