In our fast-paced world, finding moments of calm can be tough. Our yoga practice can offer us exactly this refuge – a moment for ourselves, with ourselves.
Part of the ancient practice of yoga is Pranayama, also known as “breath control”. However, pranayama is really much more than that. A more exact translation is “controlling the life force or life energy”. Prana is our life energy – in the form of the breath – which we can learn to control with certain breathwork exercises.
One of the most common forms of pranayama in yoga is the so called Ujjayi Pranayama. Ujjayi comes from the Sanskrit meaning of “victorious”, but is also known as “ocean breath” or “breath with sound”.
Ujjayi Pranayama is commonly used in the physical practice of yoga across different styles. In this article, we will figure out what Ujjayi is all about, how to practice it, why it’s awesome, and some tips to nail it.
Understanding Ujjayi Pranayama
Ujjayi pranayama is a breathing technique characterized by the gentle constriction of the muscles in the throat, resulting in a soft hissing sound akin to the ocean waves – hence the name, ocean breath.
Ujjayi is a controlled breathing technique that is often incorporated into the physical yoga practice to enhance mindfulness, deepen concentration, and regulate the flow of prana (life force energy) throughout the body.
How and When to Use Ujjayi Pranayama
Ujjayi Pranayama is typically practiced in coordination with yoga asanas (postures), serving as a foundational element of many yoga styles, including Vinyasa and Ashtanga. By synchronizing breath with movement, practitioners cultivate a profound sense of awareness and presence on the mat.
3 Tips to Master Ujjayi Breath
If you still struggle with practicing Ujjayi pranayama or creating the desired sound to the breath, these three tips might help you:
- Contracting the Throat Muscles: Learn to locate and contract the muscles in the throat by swallowing a couple of times and noticing which muscles in the throat contract to do so. Then attempt to contract the same muscles as you breathe.
- “Sa” and “Ha” Sounds: As you inhale, say silently to yourself “sa”, and as you exhale, silently say to yourself “ha”, as though you are trying to fog onto a mirror. These syllables can help you understand the sound the breath will eventually create.
- Tip of the Tongue: Finally, you can also practice Ujjayi by placing the tip of your tongue on the roof on your mouth and keeping it there as you inhale. As you do, try to combine the contraction of the throat muscles and the “sa” sound.
In the end, practicing Ujjayi pranayama is similar to learning a handstand: some technique and understanding, and a whole lot of practice. Don’t be discouraged if it doesn’t happen straight away.
In our Online Wellness Library, we have a free video tutorial on How to Practice Ujjayi Pranayama. You can sign up HERE and get FREE access to the whole Online Library, including meditations, e-books, PDF downloads, and more!
How to Incorporate Ujjayi Pranayama Into Your Yoga Practice
Once you are more comfortable with practicing Ujjayi on its own, you can integrate it into your movements and physical yoga practice.
1. Begin in a Comfortable Seated Position:
Before you begin your yoga practice on the mat, take a moment to arrive. Find a quiet space, sit comfortably with your spine straight, and close your eyes. Take a few deep, normal breaths to center yourself.
2. Engage the Ujjayi Breath:
Inhale deeply through your nose, allowing the breath to fill your lungs completely. As you exhale, gently constrict the back of your throat, creating a subtle friction that produces the characteristic sound. The breath should be audible but not forced. Continue to breathe Ujjayi for a few rounds before you begin to move.
3. Integrate Ujjayi with Movement:
As you flow through your yoga sequence, synchronize each movement with the rhythm of your breath. Inhale as you expand and lengthen, exhale as you release and fold. Cat and Cow poses or the Sun Salutations are nice ways to begin combining the breath and movement. Remember that the pose is only as deep as your breath, so wherever you go, go with your breath.
4. Release the Breath:
At the end of your practice, actively release the Ujjayi breath. You can do so by taking three deep inhales through the nose, and exhaling fully through an open mouth. Take a moment to come back to your normal breath before moving into Savasana.
Similar to your physical yoga practice on the mat, Ujjayi pranayama is part of your practice: It involves the activation of muscles and requires your focus and concentration. As you relax your body into Savasana, release physical tension as well as your breath control. Go from doing to being.
Benefits of Ujjayi Pranayama
Ujjayi pranayama is ultimately part of a well-rounded yoga practice on the mat. In combination with the physical body (muscles and breath), it allows us to connect deeper to the mental and energetic body, serving as an audio-meditative tool. As a result, the practice of Ujjayi pranayama offers a number of benefits for both the body and mind, which we want to share with you:
- Calms the Mind: The soothing sound of Ujjayi breath acts as a focal point, calming the fluctuations of the mind and promoting mental clarity.
- Enhances Concentration: It acts as an audiomeditative tool to bring awareness, concentration and focus to the practice, by enabling us to remain present in the moment with the sound of our breath.
- Regulates Energy Flow: Ujjayi Pranayama regulates the flow of prana throughout the body, promoting balance and vitality within the energetic system. In connection with the bandhas – our energetic locks – it allows us to create and “seal in” a high vibration energy.
- Builds Internal Heat: The gentle constriction of the throat generates internal heat, facilitating movement, detoxification and purification of the body.
- Reduces Stress and Anxiety: The rhythmic nature of Ujjayi breath, as well as the focus on the controlled breathing induces a state of relaxation that can help to alleviate stress and anxiety.
Final Thoughts
Incorporating Ujjayi Pranayama into your yoga practice can deepen your connection to the present moment, create enhanced focus, and allows a deeper exploration of the physical asanas (poses). After all, it is called the Victorious Breath because it allows us to cut through the noise of the mind and get in touch with our true, inner Self.
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