Ujjayi breathing is a type of breath work used in yoga to help maintain a smooth, even quality to the breath. It is easily recognized by the hissing sound that it creates as breath passes through the throat. Ujjayi breathing can help calm the brain, reduce anxiety and increase the capacity of the lungs. It is generally the first type of breath work that yoga students learn, as it forms the foundation for other types of yogic breathing.
Definition
Ujjayi breathing translates as "victorious" or "conquering" breath. Executed correctly, it is both energizing and relaxing. In Ujjayi breathing, the breath is long and smooth, the lungs are fully expanded, and the chest is puffed out. The breath is inhaled and exhaled over the back of the throat, using the nostrils as passageways. The throat is gently constricted, which results in some resistance to the passage of air and creates a natural soft hissing sound.
The Sound of Ujjayi
The sound you create during Ujjayi breathing is known as ajapa mantra, the unspoken mantra. This sound serves several purposes: It naturally slows the breath down, helps you maintain a smooth, even quality to the breath, and provides a continuous hum that allows you to focus awareness on your breath and prevent your mind from wandering. The sound should be unhurried and unforced, never strained.
Learning Ujjayi Breathing
You may find it easier to learn Ujjayi breathing in a restful seated position before you combine the breath work with yoga postures. Begin by breathing out through the mouth with a throaty "ha" sound, as if you are fogging up a mirror. Yoga Journal recommends imagining that your breath is passing through a hole in your throat. Inhale the same way, then close the lips and try to replicate that quality of breath in the throat. Begin with 5 to 8 minutes of practice and then gradually increase your practice time. Once you are comfortable using Ujjayi breathing in a seated position, bring this same quality of breathing into your yoga class.
Using Ujjayi in Yoga
When combining Ujjayi breathing with yoga postures, you may initially find it difficult to maintain the level and smoothness of the breath. As you move through the postures, work on keeping your breath soothing and unforced. Using too much effort will create a harsh, grating sound. If you find your breath straining too much during difficult postures, you may be pushing yourself too hard in your yoga practice and may need to back out of the pose or take a rest.
Benefits
According to Yoga Journal, Ujjayi breathing helps calm the brain, slows and smooths the quality of your breath, and promotes mental clarity and focus by stimulating the energy channels at the back of the throat. In a study conducted at Karlstad University, Karlstad, Sweden, participants who engaged in a daily yoga practice that incorporated Ujjayi breathing experienced decreased anxiety, depression and stress, as well as an increase in optimism.
