Ujjayi Prânâyâma

Ujjayi, or “victorious” or “ocean” breath, is a fundamental breath practice for extending energy. Its name translates to “victorious expansion,” which harkens to the extended nature of the breath and the puffing out of the chest that naturally occurs.

A handful of research has described the mental and physical benefits of ujjayi breathing. First and foremost, there is evidence to suggest it helps reduce anxiety[1] – a common side effect of yogic practices. Additionally, multiple studies have shown that it is beneficial to the cardiovascular system. Ujjayi breathing practices reduce heart rate, pulse rate, and respiratory rate[2-4]. Similarly, it can also lower blood pressure and alleviate hypertension[3]. This practice also benefits the lungs, as an increase in vital and breath-holding capacity is observed after six weeks of practise[2]. Ujjayi pranayama activates stretch receptors in the lungs, leading to a decrease in sympathetic activity in the blood vessels, leading to a cascade of cardiovascular and other benefits[3].

Contraindications

This exercise should be avoided by those with low blood pressure or heart disease.

Instructions

This exercise draws attention to delicate breath, drawn slowly through the airways, deep into the body, and back out in a long, steady circuit.

Beginning posture: Once learned, this breath practice can be engaged during any asana. Initially, it is best practised in padmasana, siddhasana/siddha yoni asana, or any seated position.

Breath shape: This breath involves slightly constricting the glottis of the larynx as breath is deeply inhaled and exhaled.

Rhythm: Long and smooth. This breath’s laryngeal constriction can be thought of as sipping through a straw: If you attempt it too forcefully or quickly, the straw will close all the way shut, and no air will be able to pass. If, on the other hand, you draw air in slowly and steadily, you will be able to take in as much as is needed.

Sound: The breath is just slightly audible due to the constriction of the throat. Ujjayi is sometimes called “ocean breath” because the sound produced is reminiscent of the soothing rhythm of rolling ocean waves. Note, however, that this sound should be reduced as much as possible. The breath should be barely audible to you and inaudible to anyone else. Ujjayi should never produce a rasping or gasping sound.

Awareness: Physical – on the long, silky thread of breath moving in and out of the body.

Duration: 10 ujjayi breaths is sufficient practice in the beginning. Seated, this practice may last for 5 to 10 minutes.

Time of practice: This is an excellent prânâyâma, to begin with, before moving into other breath exercises (such as alternate nostril breathing), as it creates a foundation of rhythm and texture recognition within the body.

Advanced practice: As comfort with ujjayi is developed, it can be practised in most asanas. Strenuous asanas will present more of a challenge to maintaining this smooth, controlled breath flow.

Guided Practice

Beginning in a comfortably seated meditation asana, close the eyes and relax the body. Breathe a few long, continuous breath cycles through the nose – engaging the diaphragm, relaxing the body’s other muscles, and focusing your attention on the movement of the breath.

When ready, draw in a fresh inhale through the nose while you slightly constrict the throat. Let the inhale travel through the airways like a fine silk thread, producing a just-audible sound like the ocean’s waves. Allow the chest to rise and the diaphragm to expand down to the navel as the stomach inflates.

As the inhale reaches fullness, begin to release the breath, maintaining the throat’s constriction. Draw the lower abdomen in and up. Allow the chest to fall as the air escapes the lungs and travels up through the airways. Push the air out the nose from the back of the throat as though you’re trying to fog a mirror.

Repeat this cycle for a few minutes.