A complete guide for Ujjayi Pranayama – Benefits + How to practice?

Ujjayi Pranayama (yogic breathing technique) is also called ocean breathing as if the tide flowing in and out (in this case air moving in and out of the body). Ujjayi Pranayama uses the throat, throat chakra to restore the natural pattern of your breath. In yoga, it is used to calm the mind, reduce anxiety, improve concentration and regulate the body temperature. It involves gentle contraction or tightening at the throat around the glottis, doing this creates a soft hissing/whispering sound during inhalation and exhalation. This rhythmic “ocean sound’ anchors the mind and acts as a metronome for movement and awareness, thus helping you breathe mindfully. With slow breathing, we bring the heart rate down and also cause a balance in the endocrine system as well as the nervous system. Let’s discuss in-depth about Ujjayi Pranayama- Steps & Benefits of Ocean Breathing.

What is the meaning of Ujjayi Pranayama?

Ujjayi: Victory over

Pranayama: Prana – life force, breath; Yama – control, restraint, regulation

Time and Duration

5-7 Rounds (2-3 times per week)

How long do you perform Ujjayi Pranayama?

Start by practicing Ujjayi for five minutes while you are seated. For deeper meditation, increase your time to 15 minutes.

What is Ujjayi Pranayama good for? Benefits of Ujjayi Pranayama

• Generates mild heat in the body.
• Helps develop strong and heathy breathing system.
• Relaxes and focus mind and greatly improves concentration.
• A good preparation for meditation.
• Helps with sleep disorders.
• Cures Thyroid problem.
• Focusing on the throat chakra.
• It has a comforting effect on the emotion and mental koshas.

Does Ujjayi breath stimulate the vagus nerve?

The vagus nerve runs through your throat and vocal cords. It is part of your parasympathetic nervous system (supports the rest and digestion function in the body). If you are able to stimulate the vagus nerve, then you can easily unwind and relax.

The connection between Ujjayi Breathing/Ocean Breathing and the Vagus Nerve

Practicing Ujjayi breathing stimulates the vagus nerve, further activating the relaxed and nothing to worry about at that moment. The vagus nerve connects with the diaphragm, diaphragmatic breathing is one of the easiest ways to stimulate this nerve and create a relaxation response in the body.

Understand more about the science behind Ujjayi – The Breath of Victory

Ocean Breath: The Ujjayi Pranayama Sound Practice

It is commonly proclaimed that Ujjayi sound like the “Darth Vader” sound but it is more like a sound of a faint whisper occurring due to the narrowed passage at the back of the throat. To understand this better try making whispering sounds like “haaa”. While doing so you will constrict the glottis, alternatively, you can also place a palm in front of your mouth (and say “haaa” like you are trying to fog a mirror). That’s the sound of the “ocean breath”- you did it with the mouth open to understand the sound in this case. In Ujjayi Breathing, we make the same sound during the inhaling and exhaling with the mouth closed.

The Ujjayi breath should be steady in volume and pitch. Try to be calm and let go as much as possible. Apply slight pressure to constrict the throat. The sound will produce naturally due to the friction while performing this pranayama practice.

How do you perform Ujjayi Pranayama? Step-by-step guide

1. Sit in a cross-legged meditative position with the spine straight. Start with a few minutes of rhythmic breathing. Bringing your focus to the breath, slowly trying to block out external distractions.
2. Bring your awareness to the throat (the glottis). A glottis is a section of the throat near the opening between the vocal cords.
3. Now contract the throat gently and inhale. Contraction should not cause strain, beginners mostly constrict the throat muscles tightly which also causes tightness in the facial muscles.
4. Inhale slowly feeling the abdomen and chest rising. The inhalation while using the glottis will create a soft snore or a hiss.
5. Once the lungs are full, hold your breath for as long as you comfortably can. Ideally, try holding your breath for 2-3 seconds. During breath, retention brings your attention to the third eye.
6. Exhale through both nostrils while producing the same sound. Now the stomach and belly will completely relax.
7. This makes one round of Ujjayi Pranayama.

Recommended Mudras and postures to sit in

1. It can be done any time of the day on an empty stomach while standing, lying down, sitting on a firm chair with the correct posture (spine straight). I would recommend sitting instead of lying for Ujjayi Pranayama as you will be using your throat.
2. The Ocean Breath can be done in a variety of yoga poses while sitting, kneeling, or standing. The following are suitable sitting or supine positions for Ujjayi: Easy Pose – Sukhasana, Corpse Pose – Savasana, Crocodile Pose – Makarasana, Thunderbolt Pose – Vajrasana, Accomplished Pose – Siddhasana, Lotus Pose – Padmasana.
3. Mudras such as Adi Mudra, Udana Vayu Mudra are recommended.

Who should avoid Ujjayi Pranayama?

Ujjayi pranayama is contraindicated in

1. Low blood pressure
2. Pregnancy
3. Heart Conditions
4. Constipation
5. Fever
6. Acidity
7. Chronic Fatigue.

When to do Ujjayi Pranayama?

1) Before you settle down to meditate

Ujjayi pranayama stills the mind and acts as the foundation of pratyahara (meaning turning the awareness inwards). Hence, ocean breathing can be used as a preparation for a meditation session or during the resting phase of other yoga breathing exercises.

2) Prior to your Pranayama routine

Ocean breath soothes & relaxes the nerves and produces a mild heating effect. It is done in the first half of a pranayama routine.

3) While preparing for Jalandhara Bandha

Jalandhara Bandha is also known as the throat lock in yoga. Several pranayama variations use Ujjayi during the resting phase or after exhaling. That is why it is also advised to not attempt bandhas without proficiency in Ujjayi breathing.

4) During Hatha or Vinyasa Yoga to optimize energy flow

Ujjayi pranayama also helps to generate heat and optimize energy flow. It is said that intermediate and advanced yoga practitioners are encouraged to do Ujjayi breathing during the yoga asana practice.

5) Practicing before bed or to reduce anxiety

Ujjayi pranayama also helps with insomnia and other sleep disorders. Practice 8-10 attempts, while keeping the body relaxed. You can also practice ocean breath before a guided Yoga Nidra sessiotn.

Final words,

Ujjayi Pranayama can be intimidating for beginners, and it should be. Practicing it without gaining proper knowledge can do more harm than good. I am a certified Somabreath Level 1 instructor and have also studied Pranayama for beginners- hence this article will come in handy for you. I suggest watching this youtube video below to get a better understanding of Ujjayi Breathing (do not over do it and make sure to ) practice as directed.

Read more about if Ujjayi Breathing is a blessing or a curse here