Ujjayi pranayama: a simple and effective breathing technique for all

Ujjayi pranayama is one of the most basic, yet most effective, techniques used in the hatha-yoga tradition. Controlling one’s breath through similar exercises, or pranayamas, is considered paramount for the continuation of life. In modern society, where our wellness is impaired by constant stress and a sedentary lifestyle, maintaining healthy and full breathing is simply vital.

Ujjayi can be implemented as a standalone practice but it is also frequently used during the completion of asanas during hatha-yoga classes. This combination is not created accidentally by the instructor; instead, it is implemented deliberately to double the positive effect on practitioners’ physical and mental wellbeing. Ujjayi deepens one’s breathing, strengthens immunity to stressful situations, and nourishes the body with oxygen and energy.

To properly implement ujjayi pranayama and get the most out of your practice, we recommend familiarizing yourself with the following information.

When translated fr om Sanskrit, “uj” means ‘upward breathing’ or ‘extension,’ as well as ‘dominance’ and ‘might.’ The root of “jayi” signifies ‘conquest,’ ‘success.’ For this reason, ujjayi pranayama is often called victorious breath or breath of victors.

Even externally, a person performing the practice of ujjayi mirrors a boastful “victor:” the chest rises during inhalations, allowing the lungs to fully expand.

Another name frequently used to describe ujjayi is ocean breathing; this is explained by the fact that this practice generates a sound similar to the sound of crashing waves, a soothing hum that energizes and refreshes.

This effect is achieved by partially compressing the glottis, as if in a whispering motion. The position and degree of the ligaments is, in this case, regulated by the muscles of the larynx, which tense up slightly to create a hissing sound and a sensation of friction in the throat.

The described position slows, deepens, and evens the breath. If one practices regularly and concentrates closely on their inhalations and exhalations, the skill of conscious breathing can be developed over time.

The positive effect of this practice on an individual’s physical and mental wellbeing can be sensed almost right away.

Physiological effects

1. Normalization of blood pressure and heart rate. During the practice of this pranayama, the reflex zone located in the neck area, the carotid sinuses, is stimulated. The sinuses, in turn, react as if a slight increase in blood pressure has been detected, causing the heart rate and blood pressure to naturally decrease.
2. Development of respiratory muscles. Performing ujjayi pranayama gives the muscles an increased load since air needs to be “pushed” out of the compressed glottis. This helps develop the respiratory muscles and prepares the lungs for subsequent holding of the breath.
3. Stimulation of gas exchange in the lungs. The exchange of gases in the lungs occurs naturally, quickly, and effectively for healthy people: the oxygen flows smoothly into the blood as carbon dioxide travels in the opposite direction. Breathing exercises such as ujjayi can have a strong healing effect on lung diseases with impaired diffusion function.
4. Effect on autonomic nervous system (formerly the vegetative nervous system). Increased pressure in the chest and abdominal cavity primarily affects the peripheral endings of the vagus nerve and activates the parasympathetic nervous system, leading to a decrease in heart rate which effectively helps treat tachycardia attacks.

Psycho-emotional effects

1. Recovery of the body after stress. Practicing ujjayi helps shift vegetative balance toward relaxation due to the process of lengthening the breath.
2. Improvement of attention and concentration. Regular practice of conscious breathing helps develop concentration toward everyday affairs.
3. Improvement of sleep. Pranayama relieves weariness and helps rid oneself of illnesses related to stress, such as insomnia, neuroses, and panic attacks.

Preparation

1. Place your fingertips on your throat and make a swallowing motion, feeling the sensations on your hand. Here, wh ere the vocal cords are located, is the location you must focus your attention on while performing ujjayi.
2. Exhale through an open mouth with a soft “hah” sound, whispering rather than using your full voice. Feel the resistance as you inhale through the compressed glottis.
3. Close your mouth and exhale again with the same distinctive hissing sound, then inhale in the same manner, filling your stomach and lungs with air. Strive to remember these sensations so you can repeat them during practice.

Ujjayi pranayama: a step by step instruction

1. Take any comfortable position; pranayama can be performed when sitting with a straight back, lying down, or even standing.
2. Inhale and exhale deeply several times.
3. Complete an inhalation, compressing your glottis and following the procedure above. Make sure to fully inhale.
4. Exhale in the same manner without releasing the tension in the ligaments.
5. Continue to breathe like so until your breathing becomes calm and even.
6. Maximally lengthen the inhalations and exhalations, immerse yourself fully in the generated sound, and concentrate on the point between your brows or on the breathing process itself.

Breathe for a period of time that you are comfortable with. For beginners, it is recommended to practice ten cycles of breathing, where an inhale and exhale equals one cycle.

Avoid dizziness and do not hold your breath for prolonged periods of time; it is not recommended to hold one’s breath in the initial stage of mastering ujjayi. However, you can start to hold your breath for several seconds after each exhalation.

After the pranayama, remain seated for several minutes and breathe calmly. Monitor all sensations or emotions that arise.

1. Breathing through your mouth. This is incorrect - inhalations and exhalations should only be felt through the nose.
2. Shallow breathing. Strive to inhale and exhale the air completely, including your stomach, lungs, and chest in the motion.
3. Relaxed or loose muscles. The back muscles, abs, and chest should be slightly activated during the breathing process. However, make sure that your shoulders are pulled away from the ears and your face remains relaxed.
4. Breathing through pain and discomfort. Monitor your state as you practice, trying to avoid weariness, dizziness, and pain. Conclude your practice at the first signs of discomfort.
5. Practicing with a congested nose. Before practicing, clear your nasal passage of mucus (for instance, using a neti pot). If you have severe nasal congestion, it is better to postpone the practice and focus on treating your body.

Remember that, in order to improve wellbeing and experience only the positive effects of this practice, you must practice regularly and be truly aware of the breathing process itself.

• Acute inflammatory diseases of the lungs, throat, larynx, and nose, e.g. pneumonia, tuberculosis, bronchitis, rhinitis, sinusitis, maxillary sinusitis.
• Colds, virus infections.
• Malignant tumors of any localization.
• Early postoperative period on ENT organs.
• Vascular occlusion, thromboembolism.
• Disorders of venous and lymphatic outflow.
• Menstruation period, for women.
• Diseases of the cardiovascular system.
• Hypotension and hypertension.
• Thyroid pathologies, e.g. hypothyroidism, hyperthyroidism, etc.
• Headaches and migraines.
• Pregnancy.

In the presence of illness, it is important to consult a medical specialist before performing any practice, including ujjayi pranayama.

Ujjayi pranayama is considered one of the most useful and widespread elements of practice. Beside its defined benefits on individuals’ wellbeing, this technique helps actively develop positive traits such as awareness, perseverance, concentration, and the ability to balance one’s state of mind.

Victorious breath, if implemented regularly (starting at three times a week and approaching daily practice), will allow you to feel lighter, be healthier, and liberate yourself from disturbing thoughts.

We wish you luck in mastering ujjayi-pranayama! May you be healthy and well!

Literature:

1. Anastasia Kovaleva. Yoga Against Stress (available only in Russian)
2. B.K.S. Iyengar. Light on Pranayama: Pranayama Dipika
3. N.N. Ivanova. Best Methods of Breathing (available only in Russian)