What is Ujjayi Pranayama?
Ujjayi in Sanskrit means “victorious breath” and has been practiced for thousands of years by yogis to improve their Hatha yoga practice. In Ujjayi breathing, the lungs are fully expanded and the chest is puffed out like a proud winner. Ujjayi is also called the ocean breath due to the sound the ujjayi breathing produces. Ujjayi pranayama is a breathing technique that is performed with a slight constriction at the back of the throat. You breathe through your nose and tighten your throat to make a sound similar to snoring, ocean, or whispering. When combined with movements during yoga, Ujjayi breathing can make your entire yoga practice more rhythmic.
It is believed that yoga practitioners should not practice Ujjayi deliberately. Ujjayi breathing comes naturally once you develop mastery over the asanas. However, in Vinyasa yoga which involves breath-synchronized poses, Ujjayi is emphasized as a way to connect your breath with movement.
Benefits of Ujjayi Breathing
- Improves focus and concentration.
- Relieves fatigue.
- Regulates your body temperature by warming your core from the inside.
- Helpful in reducing sleep disturbances and anxiety.
- Calms the mind and soothes the nervous system.
- Stimulates the process of oxidation.
- It can empower your hath yoga practice. This breathing technique can help the practitioner to stay in yoga poses for extended periods.
- Releases tension and stiffness in the body.
- Expands the lungs.
- Increases circulation and releases toxins from the body.
- This pranayama is mildly heating and balances all your three doshas.
- Enhances your immune system.
- To relieve insomnia, Ujjayi pranayama can be practiced in Shavasana just before sleep.
- Slows down the heart rate and is beneficial for people suffering from high blood pressure.
- Deep inhalations and exhalations strengthen and invigorate your physical practice.
How to Perform Ujjayi Breathing?
Technique 1
- Sit in a comfortable meditation position.
- Close your eyes and relax your entire body. Keep your back erect and exhale completely. Keep your mouth slightly open and relax your jaw and tongue.
- Now start the Ujjayi breathing. Take a slow, deep, and steady breath through both your nostrils (the inhalation is called puraka). The incoming air should be felt on the upper palate and make a ‘sa’ sound or the ocean sound. Now transfer your awareness to your breath. Imagine that your breath is drawn in through your throat and not through your nostrils. As your breath becomes deeper, gently contract your throat so that a soft snoring sound is produced. Fill up your lungs to the fullest. Direct your breath towards your vocal cords and across the back of your throat. This filling up of air or inhalation is called puraka. When inhaling try to pull your abdomen and your chest towards your spine. If you practice this correctly there will be a natural contraction of the abdomen.
- Now exhale slowly, deeply, steadily until your lungs are empty. While exhaling you should feel the outgoing air on the roof of the palate and the air should make a ‘ha’ sound. While exhaling, keep a grip on your abdomen, and after having exhaled for 2 or 3 seconds relax your diaphragm slowly (the exhalation is called rechaka). This completes one cycle of Ujjayi pranayama.
- Now, wait for a second or two before drawing in a fresh breath. Repeat the cycle for 5 to 10 minutes keeping your eyes closed.
- Remember, both the inhalation and exhalation should be deep and controlled. If you can control your inhalations and exhalations close your mouth gently and breathe only through your nose. However, keep the same tightness in your throat.
Tips
- Make the sound of the ocean first with your mouth open and then closed.
- Keep your hands over your ears to hear the sound of your breath better.
Technique 2
You can also do Ujjayi breathing with inner retention or Antar Kumbhaka.
- Inhale slowly through your nose. Hold the breath for few seconds and exhale. The exhalation should be as long as is comfortable.
- Do not strain yourself when holding your breath. For starters, one of two seconds is enough. The duration of Antar Kumbhaka can be increased as you gain mastery over the technique.
When to Practice Ujjayi Breathing?
Ujjayi breathing can be practiced any time of the day both on and off the mat while sitting, standing, and lying. However, it is best done on an empty stomach in the morning. If performing Ujjayi breathing during any other time of the day, make sure it is not done immediately after your meals.
Cautions
- Those suffering from vertebral spondylitis and slipped disc should practice ujjayi in makarasana, or vajrasana.
- Keep your face relaxed and do not contract your throat much during the practice. Be careful not to constrict your throat too much.
- In case you feel dizzy while practicing Ujjayi pranayama stop immediately.
- Do not practice Ujjayi breathing without the guidance of a knowledgeable and qualified teacher especially if you suffer from respiratory conditions such as asthma.
- Always consult your doctor before practicing if you have any other medical conditions.
Effect of Ujjayi Breath on Your Yoga Practice
When you focus on your breath, you calm your breath and you can stay in the present moment. Ujjayi breath can transform your asana practice into a “moving meditation.”
Constricting of the throat during the practice makes the body use muscular effort and creates a “kind of backpressure throughout the abdominal and thoracic cavities.” Leslie Kaninoff, Yoga Anatomy. This helps us in finding stability and support in the flowing movements of Vinyasa.
The Takeaway
Practicing pranayama can benefit you on many levels – including, physical, mental, spiritual, and emotional. But remember to take it slowly. With experience, you will learn to control your breath and will begin to free your mind as well. Ujjayi pranayama can help you become calm, focused, and stay in the present moment, even if it is difficult.
