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Ujjayi Pranayama - Ocean Breath

Techniques
Ujjayi pranayama is also called victorious breath or ocean breath. This pranayama stretches and
warms the breath before it enters into the lungs. This helps in generating a heat that is effective
in getting rid of the toxins in the body. Both the inhalations and exhalations are performed
through the nose. The breath is directed to the back of the throat while the muscles are
constricted, causing a hissing sound like the sound of an ocean. As the passage of the throat is
made narrower the air speed is increased.

Ujjayi Pranayama Techniques

To perform the ujjayi pranayama you should be in a comfortable sitting or lying position. You
should make sure that you are breathing in and out through your nose while keeping your mouth
closed. Your inhalations and exhalations should be long and deep. You should also constrict the
muscles of your throat so that the air passage becomes narrower making the breath thin and long.
You could begin practicing ujjayi pranayama for around three minutes, and slowly go up to ten
minutes. The time duration of your inhalations and exhalations should be the same. As and when
you find your mind wandering, gently bring it back to the breathing.

Ujjayi pranayama helps in bringing calmness to the body and mind. As the focus is on the
breathing during the practice, concentration also improves. Ujjayi pranayama also offers benefits
in stimulating the metabolic rate and increasing the blood circulation through the body. It also
enables the lungs to absorb more oxygen. Bhastrika pranayama (bellows breath) is performed
with breathing that is deep and rapid. This main focus in bhastrika pranayama is the expulsion of
air. Expulsions are performed in a series with one following the other continually. Beginners
should stick to a limit of five expulsions. However, you should take care when performing
expulsions that are powerful as they can damage the lung tissues. Practicing bhastrika pranayama
helps in balancing the three doshas and bringing calmness to the mind.

Nadi shodhana pranayama also called alternate nostril breathing is performed by alternating the
breathing between the two nostrils. The principle is that the balance between the breaths going in
through each nostril keeps changing. When one nostril is involved more than the other health can
be affected. If the right nostril is used more it will cause nervous and mental disturbance. When
the left nostril is involved more it can cause fatigue and reduced functioning of the brain.
Practicing this pranayama balances both the hemispheres of the brain and calms the mind. To
enhance the benefits of the various pranayamas it is essential that you follow a yogic diet that
will complement the breathing exercises to give you a healthy body and mind.
Ujjayi Pranayama *(divided as Ut + Jayi) is also referred to as Ocean Sounding or Victorious
breath. In kids classes it is also - rather irreverentially called Darth Vader breath. The practitioner
makes a soft hissing sound or a gentle snore that is one of the most important breathing
techniques in Yoga.

In this type of Pranayama, while inhaling, due to the friction of air in the throat, a typical sound
is created, one that is different from the sound produced by the larynx Hence, the name Ujjayi
Pranayama.

Techniques of Ujjayi Pranayama

 Start by inhaling - long, slow, deep breaths through both your nostrils.
 Your breath should be gentle and relaxed as you slightly contract the back of your throat. You
then make a steady hissing sound as you inhale the sound generated should be low and pleasing
to the ear. There should be no fluctuations in the sound. Also, it should emerge from the upper
part of your throat and not from the upper or front part of your nose Because of the resistance
of air in your throat, you will find this sound automatically being created.
 Stretch your inhale and the exhale as much as you can without generating tension anywhere in
your body, and let the sound of the breath be smooth and unbroken.

Benefits of Ujjayi Pranayama

The practice of Ujjayi Pranayama raises body heat, the sound vibrations calm and focus the
mind, letting you relax more. Ujjayi can also be used to lower blood pressure and slow heart rate.
Alternatively, it can also be used to raise the blood pressure and heart rate. This, again, depends
on whether you are practising the Ashtanga style of forceful Ujjayi or the meditative style of
slow and soft Ujjayi. Ujjayi can also be effectively used for pain reduction, insomnia, and
migraines.

However, the most remarkable benefit Ujjayi Pranayama has to offer is that it performs internal
purification, activation and energizing along with outer control and conditioning all at once.
Ujjayi Pranayama cures heat in the head as well as and lung diseases like asthma, tuberculosis.

It also improves digestive capacity and enhances functioning of the respiratory systems.

Ujjayi is most effective for asthmatics as it corrects and strengthens the condition of the lungs
and bronchiole linings.

Points to remember when doing Ujjayi Pranayama

1. See that the air touches your throat.

2. After practising it for few days, know your limits, keep your breathing ratio to inhalation and
exhalation 1:2.

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8 Reasons Why We Use Ujjayi Breath in Yoga
In Hatha Yoga, we use a form of pranayama (the yogic science of breath) called Ujjayi. This particular
style of breathing is said to enhance and empower a Hatha Yoga practice, with an English translation
meaning “to become victorious” or “to gain mastery.”

To create the Ujjayi. breath, one must constrict the back of the throat, similar to the constriction made
when speaking in a whisper. Therefore, it is an audible breathe that is often compared to the sound of
the ocean. Although there is a constriction of the throat, the Ujjayi. breath flows in and out through the
nostrils, with the lips remaining gently closed.

Some yogis argue that Ujjayi. should not be practiced in asana (physical postures), and prefer a normal
breath. Consequently, some yogis believe the Ujjayi comes natural when the postures are deeply
understood, and shouldn’t be focused on until such mastery of asana is attained. Yet, in a Vinyasa style
of yoga, the Ujjayi is emphasized as a way to link the breath with the movement, as Vinyasa yoga is
based on breath-synchronized poses. There are several important attributes of this form of pranayama,
which declare Why We Ujjayi...

1. Improves concentration in the physical practice. Becoming absorbed in Ujjayi allows the practitioner
to remain in poses for longer periods of time.

2. Instills endurance that enhances a flowing practice by lending a meditative quality that maintains the
rhythm of the class.

3. It diminishes distractions and allows the practitioner to remain self aware and grounded in the
practice.

4. Ujjayi breath regulates heating of the body. The friction of the air passing through the lungs and
throat generates internal body heat. It is similar to a massage for the internal organs; as the core
becomes warm from the inside, the body becomes prepared for the asana practice. This heat makes
stretching safer while the inner organs can be cleansed of any toxins that have accumulated.
5. A focused Ujjayi breath can release tension and tight areas of the body.

6. Additional benefits of Ujjayi pranayama include diminished pain from headaches, relief of sinus
pressure, decrease in phlegm, and strengthening of the nervous and digestive systems.

7. Ujjayi tells us when we need to surrender into a resting posture, as the breath should remain as even
and smooth in the postures as when we rest. It allows us to practice honesty in our practice, taking a
step back to let go of our ego.

8. Ujjayi allows us to practice full deep breaths during the challenges of a physical practice. Therefore,
we can stay just as equanimous when faced with the challenges of our daily lives.

When listened to, your breath can be your true teacher, guiding you in a myriad of ways. The ancient
yogis realized the intimate connection between the breath and the mind. Hopefully, this makes sense,
and you will consider this pranayama in your practice. To better understand and incorporate Ujjayi
breathing into your yoga practice, consult an experienced teacher near you.