One of the most prevalent forms of pranayama, the benefits of ujjayi breathing include improving concentration and relaxation. Due to its sound, it’s been called ocean breath, “Darth Vader” breath, and victorious breath for its properties. It’s also a good warm-up exercise for voice professionals.
Pronounced “oo jai,” Ujjayi Breathing, also known as the “ocean breath” or yogic breathing, is often used as an opening technique in yoga practice for its mind-calming effect.
It’s one of the most common forms of Pranayama breathing exercises performed alongside asana practice.
The Ujjayi Breathing is performed by constricting the throat, creating a sound resembling a whisper.
As one of the most common forms of yoga breathing exercises, there are no known risks associated with Ujjayi Breathing.
According to the National Center on Health, Physical Activity, and Disability, practicing Ujjayi Breathing helps:
It’s also reportedly effective in cardiovascular changes caused by stress and anxiety. When practicing yoga poses, ujjayi breath helps practitioners to stay conscious of their breath.
Ujjayi comprises the Sanskrit terms ud “a superior sense or of power,” and jaya “victory, success, or conquest.” Together, it suggests that this breathing technique is the superior path to victory.
When practicing this breathing technique, people intentionally squeeze the back of the throat, specifically the glottis and epiglottis muscles, to make a narrow airway tunnel close to a straw’s phonation.
This causes small amounts of oxygen to get to the lungs through the glottis slowly, creating an “ocean wave” like noise.
The air bounces around in the airway due to the slight constriction and the narrowness, increasing the time it spends in the nasal cavity and warming the air with body temperature.
But more importantly, it helps to coordinate between the lungs and the central nervous system. As the Ujjayi pranayama happens, the increased oxygen supply excites the cardiovascular muscle and regulates and drops the heart and respiration rate alongside the blood pressure.
Unlike shallow breathing, slow breathing lowers the sympathetic activity but ups the parasympathetic activity.
The parasympathetic nervous system regulates the bodily systems active during standby, such as resting and digestion, so ujjayi breath is a great tool to shift away from fight-or-flight impulses, which aren’t good for the body to maintain for long periods.
Ujjayi breath should feel balancing and calming. Try to breathe through the mouth first, like when attempting to fog up a window, then slowly shift to the nose. Sometimes, it’s easier to think of it as constricting the glottis (i.e. vocal cords).
There are no known risks associated with Ujjayi Breathing. As this technique is often used at the beginning of the Hatha yogapractice, there is also no need to perform it to the exhaustion of any muscle before going into the yoga postures.
If a practitioner’s lung capacity, breathing proficiency, or any other aspect of their cardiopulmonary function isn’t functioning optimally, Ujjayi Breathing should be performed with special care and attention.
No, Ujjayi Pranayama breathing exercises are not harmful. It is a gentle form of yoga breathing exercise that can improve respiratory system health and bring clarity and balance to the mind and body. When done correctly, it is a safe practice that can be enjoyed by beginners and experts alike.
No, Ujjayi breathing is not diaphragmatic breathing. Diaphragmatic breathing is a type of deep breathing that utilizes the diaphragm.
At the same time, Ujjayi is a type of pranayama or breath control in which the throat constricts to create sound while inhaling and exhaling.
Ujjayi breath is commonly used in Hatha Yoga practice and Vinyasa yoga.
The Ujjayi sound is a type of breath used in many yoga practices. It is a slow, deep, and relaxed breath with a slight constriction at the back of the throat, creating an ocean-like sound.
Ujjayi Pranayama Breathing 101
Ujjayi Breathing: How To & Benefits Of Practicing Ocean Breath
Ujjayi Breathing for Yoga, Meditation and, Better Sleep | The Art of Living
11 Ujjayi Breath Benefits (Plus Practice Tips) • Yoga Basics
Learn the Ujjayi Breath, an Ancient Yogic Breathing Technique – Chopra
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