Wave Relaxation with Ocean Breathing (Mindfulness for Kids)
Note: This post was updated in August 2025 with new tips, research, and activity ideas to help you teach kids yoga and mindfulness with confidence.
If you’ve ever stood by the ocean and felt your body relax, you know the power of water. Its steady rhythm, soothing sounds, and endless movement can calm the mind, release tension, and invite a deep sense of peace. That’s why water imagery is such a powerful mindfulness tool for children.
“I need the sea because it teaches me”
In kids yoga, we can bring that same calming feeling into the classroom or home - no beach trip required! One of the best ways to do this is through Ocean Breathing (also called Ujjayi or Victorious Breath) paired with a guided Wave Relaxation.
Ocean Breathing combines deep, mindful breathing with a soft “wave” sound made in the throat. This technique supports:
Calm & Focus: The rhythmic sound engages children’s attention and helps quiet busy minds.
Self-Regulation: Long, steady breaths activate the parasympathetic nervous system, the body’s “rest and digest” mode.
Imagination & Sensory Awareness: Imagining waves rolling in and out invites creativity while helping kids connect breath to movement.
Best of all, Ocean Breathing is easy to learn and teach, even if you’ve never practiced yoga before.
How to Teach Ocean Breathing
Start in a Comfortable Position
Sit comfortably in a chair or on the floor.Learn the “Wave” Sound
Begin by breathing in and out through the mouth.
On the exhale, whisper “ahhh” as if you’re fogging up a mirror.
Notice the gentle constriction at the back of the throat that creates the sound.
Once comfortable, try to make the same sound on the inhale.
Close the Lips
Now breathe in and out through the nose, keeping that gentle throat constriction so the “ocean” sound continues.Match Breath to the Waves
Inhale: Imagine a wave rolling in, filling your belly and ribcage.
Exhale: Imagine the wave receding back into the ocean.
Aim for equal length inhales and exhales.
Rest and Float
Once you’ve got the hang of the breathing, you can stay seated or lie on your back, relax your legs long and arms by your side with palms facing up. Imagine you are floating on water!
Wave Relaxation Script for Kids
You can play ambient ocean sounds, ring a chime or a singing bowl gently throughout this visualization to create relaxed focus.
Feel the wave rushing in as you breathe in… and slowly rolling back out as you breathe out.
You’re floating peacefully in the ocean.
The warm sun shines on your face. Feel the warmth of the sun.
Then feel the cool of a soft ocean breeze breeze brushing your skin.
Hear the waves, smell the salt air, and feel your body gently rocking with the water.
Breathe in…Breathe out. Wave in…Wave out.
Continue this breathing and visualization for as long as you like (3-5 minutes) and then allow your breathing to return to normal.
Imagine the waves have washed you to shore and you lie safe on a beach of warm, soft, white sand. Allow your whole body to sink into the sand below you.
Feel the soft breeze on your face. Feel the warm sun on your body.
Listen to the sounds of the waves from shore. What other sounds do you hear around you?
Continue to notice anything that is present around you, in your breath and in your body.
Relax as long as you like and then slowly wiggle fingers and wiggle toes. Hug your knees to your chest and curl up like a little ball. Give yourself a big hug, roll to one side and slowly sit up.
Classroom Tips
Pair with ambient sounds like ocean waves or use a chime to mark the start and end.
Adapt for energy levels: Use faster, energizing waves if you need to wake kids up. Use slower, longer waves to wind down.
Integrate into transitions: Perfect before tests, after recess, or at the end of the day.
Invite reflection: Have students share how they feel afterward using a talking stick, breathing ball, or drawing activity.
Why Educators Love It
No equipment required (though a chime or singing ball can add some fun!)
Works in small or large groups
Supports social-emotional learning by teaching self-awareness and self-regulation
Creates a calm, connected classroom environment
By practicing Ocean Breathing regularly, you’ll notice children begin to settle more quickly and stay relaxed for longer. It’s a simple yet powerful way to teach mindfulness for kids…and one that feels like a day at the beach.
Want More Tools Like This?
If you’re ready to integrate Ocean Relaxation and other mindfulness for kids strategies into your teaching practice, check out our online Kids Yoga Teacher Certification. You’ll learn how to bring musical yoga and evidence-based mindfulness tools into your classroom and be supported by a vibrant community every step of the way.
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