By Sejal Shah
Ujjayi breathing is a classic yogic breathing exercise with many benefits. Read, and watch our video, to learn how to use this sound breath.
“Ujjayi” (pronounced oo-jai) comes from the ancient language, Sanskrit, and means "to be victorious". Ujjayi breath means "breath of victory".
One of the reasons this breathing technique is called victorious breath is that it perks up one’s confidence like a victorious warrior. Ujjayi breathing is also sometimes called “ocean breath", because when practiced correctly, it creates a sound resembling ocean waves.
A technique that builds heat in the body and relaxes the mind, Ujjayi breath suits students of all levels. It enhances and empowers your hatha yoga practice, and allows you to go deeper into yoga postures.
How to generate ocean breath
To create the Ujjayi sound, constrict the back of your throat (similar to the constriction made when speaking in a whisper), as you breathe deeply in and out. This gentle constriction creates the hallmark Ujjayi sound that is often compared to the sound of the ocean.
Although there is constriction of the throat, Ujjayi breath should flow in and out through the nostrils, with the mouth closed. The breath should be both long and smooth, allowing the air to fill your lungs completely.
On the inhale, your lungs will expand to your sides, to your back, and all the way to your clavicles. This type of deep breathing will gently massage your internal organs, and bring a lot more oxygen and prana (life force) into your system.
In the beginning, it may seem like a lot of work, but eventually, it should become effortless. Watch this video to learn how to practice Ujjayi correctly.
When practicing Ujjayi, it is important that the inhalation and exhalation are slow, soft, deep, and long, and that the breath moves in and out without any tension in the throat muscles. Tension in any form can have a negative impact on the practice of Ujjayi.
Ujjayi pranayama
Ujjayi breath is one of the most important pranayamas described in Hatha Yoga Pradipika, the classical yoga text. Unlike some other forms of pranayama, which are typically practiced in a seated position, you can use Ujjayi breath while practicing asana as well.
Ujjayi allows more prana to enter your system, and helps to overcome fatigue, stress, and negativity. When you use this breath during asana practice, it can make you feel like a calm, focused, fierce warrior on your mat.
Ujjayi pranayama can be practiced in three different stages, with three different hand positions to direct the prana to the lower lobes, middle lobes, and upper lobes of the lungs. This method encourages you to expand and use both lungs fully.
With just five minutes of practice, you will begin to notice the difference; you’ll feel so very refreshed and relaxed. You can learn this three-stage Ujjayi pranayama in the SKY Breath Meditation course.
Ujjayi breathing during your yoga practice
This classic breathing technique is popular in both hatha yoga and vinyasa yoga classes. Ujjayi breathing can have a transformative effect on your asana practice, and take it to the next level because it:
Allows you to use full, deep breaths to work through the physical challenges of your practice
Adds steadiness, richness, and depth to your practice
Helps to cultivate presence and awareness
Teaches you to breathe with a sense of honor and reverence
Helps you stay focused and centered as you flow from one posture to the next
Improves your stability, allowing you to hold poses longer
Improves endurance
Imparts a meditative quality to your practice by establishing and maintaining a rhythm
Diminishes distractions and allows you to remain self-aware and grounded
Builds internal heat in the body, making stretching safer
Cleanses the inner organs of accumulated toxins
Releases tightness in the body
Fosters profound relaxation in the body and min
Ujjayi breath for spiritual growth
Ujjayi breath naturally encourages the movement of energy from your root chakra to your crown chakra. Ujjayi breath is a full-body energetic experience that channels energy into the Sushumna Nadi (central energy channel) that runs through the spine.
The heat generated through the Ujjayi breathing clears blockages in the Sushumna Nadi, awakening it so that prana begins to flow smoothly.
Ujjayi breathing is also an effective tool for pratyahara (sense withdrawal). The whispering sound becomes an auditory cue that anchors your attention and allows your senses to turn inward. As you focus on the sound of your breath, your practice can turn into an effortless meditation.
Ujjayi breath for athletes
Ujjayi is also useful when you’re doing aerobic exercises such as running or cycling. In fact, some Olympic-level athletes have introduced Ujjayi into their training routines to improve their respiratory efficiency and relieve their pre-race anxiety.
You can experiment with this breathing technique when you’re working out and see how it helps you.
Ujjayi breath to manage difficult emotions
When you’re agitated, jittery, stressed, or nervous, the slow and rhythmic nature of Ujjayi breath is incredibly helpful to calm your nerves.
Try shifting into Ujjayi breath whenever you find yourself becoming aggravated or stressed. Breathe in for a count of four, hold the breath for a count of four, and breathe out for a count of four.
Repeat this ten times. You should notice a soothing and relaxing effect promptly.
The science of victorious breath
The ancient yogis and sages were very scientific in their approach to health and wellness. They realized the intimate connection between the breath and the mind thousands of years ago, long before modern science reached the same conclusions.
Due to the partial constriction of the throat during Ujjayi, the lobes of the lungs are required to expand fully to complete the inhalation, and the chest and abdomen are required to contract fully to complete the exhalation. Hence, lung capacity is maximized, and oxygen transfer is increased.
The extended movement of the lungs increases the flow of blood, fluids, and energy through your body, as if you were exercising. Thus, Ujjayi gives you many of the same benefits of exercise, while keeping your body in a relaxed state. This is very beneficial.
The gentle constriction of the throat during Ujjayi lets less air through, which makes each breath last longer. Breathing slowly in this way induces calm, because it triggers the parasympathetic nervous system. The vibrations in the larynx also signal the vagus nerve to induce a calming effect on the body and mind.
The contraction of the throat caused by Ujjayi exerts a gentle pressure on the carotid sinuses in the neck, which regulates blood pressure in the arteries, leading to reduced tension and slower thought processes.
Benefits of Ujjayi breathing
Scientific studies show that Ujjayi has a balancing influence on the cardiorespiratory and nervous systems. It releases feelings of stress, irritation, and frustration, and helps calm the mind and body.
With Ujjayi, there are so many benefits. Here are just a few.
Slows the pace of the breath, which is said to improve longevity
Cleanses and refreshes the nadis (subtle energy channels of the body)
Infuses the mind and body with fresh prana
Promotes mental clarity and focus
Boosts the immune system
Soothes and rejuvenates the nervous system
Promotes sound sleep and controls snoring
Helps in thyroid-related problems
Helps control high blood pressure and heart-related discomforts
Can improve voice quality for singers
Better sleep is just 10 Ujjayi breaths away
Just like the sound of ocean waves, Ujjayi breathing can help lull you to sleep. While lying in bed, using a slight constriction at the back of the throat, take ten long, deep Ujjayi breaths. If you fall asleep before you reach ten breaths, great! Otherwise, stop at ten, and allow yourself to drift asleep. This simple practice can make a big difference.
Take your breathing to a whole new level
To learn more about the SKY Breath Meditation that I mentioned earlier (where you can learn the three-stage Ujjayi pranayama), join a free online session with a live instructor today. In addition to learning to practice pranayama, you will also experience a relaxing guided meditation. Find out how SKY can benefit you, just like the millions already practicing everyday.
Sejal Shah, E-RYT 500 Sri Sri Yoga Teacher, YACEP, C-IAYT, Meditation Teacher, Happiness expert, NYU Post Graduate Medical School approved Yoga-CME retreat facilitator, Mind-Body Wellness Writer, Homeopath. She can be followed on YouTube, Instagram, Twitter, and Facebook.
