Ujjayi Pranayama

Ujjayi Pranayama

by ROBYN COHEN

With unsteadiness and uncertainty in our world and our lives, practicing pranayama couldn’t be more essential and valuable. I found it comforting to write about Ujjayi Pranayama, victorious breath for the Metta October blog.

When it comes to this breath, I’ve got it down. This is my practice! Through sleeplessness, anxieties, worries, or just getting through life events, this Pranayama breath practice helps me get through tough moments to create the CALM needed in my practice, and ultimately my life.

“Ujjayi” (pronounced oo-jai) comes from the Sanskrit prefix “ud” (उद्) and the root “ji” (जि). The Sanskrit word “Ujji” (उज्जि) means “to be victorious”. “Ud” means bondage or binding as well as upward and expanding. It suggests a sense of power and upliftment. “Jaya” means victory and success or to conquer or acquire by conquest. Ujjayi (उज्जायी) means one who is victorious. Ujjayi breath means breath of victory.

This is called the victorious breath because of the expansion in the belly and chest. Practicing this type of breath perks up one’s confidence in a way that is reminiscent of a victorious warrior. It can also mean to gain mastery. On a deeper or more spiritual level, Ujjayi Pranayama is about achieving freedom from bondage.

In Yoga, Ujjayi breathing is sometimes also called “the ocean breath”, as the movement of air in the throat resembles the sounds of waves of the ocean.  A technique that builds heat in the body and relaxes the mind, this breath suits students of all levels—from beginner to advanced. It enhances, empowers, and deepens Yoga practice. Practicing yoga asana, simple pranayama (breathing techniques) like the Ujjayi breathing discussed here, and meditation can relieve many underlying issues to help bring peace of mind and balance in your life, which can result in sound, deeper, and more regular sleep. This, in turn, can improve the overall quality of your life. Even though you may not have noticed consciously, the breath-mind connection is very powerful. Ancient yogis recognized this connection during their deep meditation. After so many years, scientists have identified links between breathing patterns and emotions, meaning you can use different rhythms of your breath to regulate your state of mind. Think about it, when you are feeling anxious and your heart is racing, what’s the first thing you might do to calm down? Deep breathing. When you’re restless, sleepless, and nervous before a test or big interview, what’s the most common piece of advice you’re given? “Take a deep breath.” Breathing helps slow your heart rate, which can lower anxiety, calm your mind, and even help you find those zzzs.

How to generate Ujjayi breath

To create the Ujjayi sound or Ujjayi breath, constrict the back of the throat, similar to the constriction made when speaking in a whisper. It is an audible breath 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, while the lips remain gently closed. The breath should be both long and smooth, allowing the air to reach all the cells in your lungs. On the inhale, expand your lungs to the sides of your waist, to your back, and all the way to your clavicle. The inhale and exhale should be of equal duration. Ujjayi will gently massage your internal organs and bring more oxygen and Prana into your system. In the beginning, it may seem like a lot of work, but eventually it should become effortless.

Ujjayi breath to manage your difficult emotions

When you’re agitated, jittery, stressed or nervous, the slow and rhythmic nature of the Ujjayi breath is incredibly helpful to calm nerves. Try shifting into Ujjayi breath whenever you find yourself becoming aggravated or stressed. Breathe in through your nose for a count of 4, hold your breath for a count of 4, and breathe out through your nose for a count of 4. Repeat this 10 times. You should notice a soothing and relaxing effect.

Benefits of Ujjayi breathing

Scientific studies show that Ujjayi has a balancing influence on the entire cardiorespiratory and nervous system, releases feelings of stress, irritation and frustration, and helps calm the mind and body. So many benefits can be reaped from such a simple practice:

1. Slows the pace of the breath, which is said to improve longevity

2. Cleanses and refreshes the nadis (subtle channels of the body)

3. Infuses the mind-body with fresh prana (vital life force)

4. Promotes mental clarity and focus

5. Boosts the immune system

6. Soothes and rejuvenates the nervous system

7. Promotes sound sleep, controls snoring

8. Helps in thyroid-related problems, helps control high blood pressure and heart-related discomforts

9. Improves voice quality in singers

May we all be Calm, Uplifted, Powerful, and Victorious.

© 2020 Metta Yoga LLC