Ujjayi Pranayama

Ujjayi breath, the victorious breath: the breath that conquers! With a name like that, you know the effects/benefits of this pranayama are going to be nothing short of magical. This breathing technique is used in the practice of ashtanga vinyasa yoga, The Rocket and vinyasa flow yoga as an audible focal point to create a moving meditation. It is also a pranayama practice of its own that can be done outside of asanas practice and at any time you need to reconnect or invite calm into your daily life. Its gentle ocean-like sound soothes our nervous system and induces a meditative state, to name only a few benefits (see below for more).

What do we conquer exactly? Ultimately, I think it is up to the individual to answer that question. I know that, for me, my awakening to the practice of ujjayi breath came during my first ashtanga vinyasa yoga & The Rocket teacher training when I first heard the phrase 'make your breath louder than your thoughts' quoted from It's Yoga founder, Larry Schultz. The practice of ujjayi pranayama had been somewhat obscure to me: it was not an integral part of my practice then, nor did I fully understand its name. However, when I heard those words, it made complete sense: shift the focus from the internal chatter to the constant rhythm of inhale and exhale so that I can come back to my essence. One of the English translation for ud is bondage, implying that there is a process of freeing oneself from something: perhaps freeing oneself from the thoughts and actions which do not serve us and weigh us down. It is only by experiencing ujjayi that one can define and interpret its meaning.

UJJAYI PRANAYAMA - THE VICTORIOUS BREATH

Sanskrit root: ud meaning great, high, upward, expansion, bondage

                          jaya meaning to conquer or to succeed

Ujjayi pranayama is also known as the oceanic breath because of the sound that is created when the back of the throat is constricted.

Benefits:

• Generates and regulates internal heat

• Promotes vitality by increasing prana (life force energy)

• Acts as a point of focus during the practice of asanas, making it meditative

• The flow of breath entering and leaving the body is greatly slowed down, thus quieting down the mind and the internal chatter

• Induces a sense of well-being by producing and releasing endorphins

• The vibration created by breathing with a sound acts as a gentle internal massage, thereby stimulating the thyroid gland and throat chakra; very good for the healthy functioning of the metabolism and the endocrine system

• When I practise ujjayi pranayama – on its own or within my asana practice – I feel a deeply anchored to the present moment and a great sense of calm and harmony within

Contra-indications, precautions:

Although hissing is often used to describe the sound that is emitted while breathing ujjayi – and this may help some practitioners to get an idea of how this breathing technique works at the beginning – I personally resonate with the sound of the ocean as I feel it invites a gentler approach to ujjayi. Hissing may imply that the vocal cords play a role in the breathing. It is important to note that they do not; be mindful of the vocal cords so as not to damage them.

Pregnancy, severe cardiovascular problems and low blood pressure.

PRACTISING UJJAYI BREATH

Find a comfortable posture, one that allows your spine to be long, chest and heart open. Place your hands wherever it feels comfortable. Eyes closed or a very soft gaze with the eyes half open.

Bring your attention to your breath, keeping its natural rhythm; notice how the air enters and leaves through the nostrils. Stay with your natural breath for a little while.

Then, exhale fully, inhale through the nose and exhale out the mouth with a sigh. Again, inhale through the nose and exhale out the mouth as though you were trying to fog a mirror. Pay attention to the slight constriction in the back of your throat. One more breath through the nose and out the mouth.

Now with your next breath, inhale through the nose, begin to exhale through the mouth and halfway through the exhalation close your mouth while you keep the constriction in the back of the throat, hearing the sound within.

Maintain the slight constriction of the throat/epiglottis, both on the inhalation and exhalation. Relax the muscles of your face and neck, especially around the jawline – it is quite common, at first, to tense the facial muscles as one tries to isolate the muscles inside the throat.

Continue to breathe slow deep inhalations and slow long exhalations for as long as comfortable. If you feel at ease with the breath, maybe make each inhalation and exhalation the same length of time.

Return your breath to its natural rhythm, give yourself time to sit quietly and to observe any physical sensations, emotions, thoughts or whatever else that comes up.

NOTES

I personally tend to practise ujjayi pranayama while applying the bandhas, and sometimes kumbhakas. Other times I combine deergha swasam and ujjayi. Explore what feels appropriate for you and experiment.