The Technique of Ujjayi Breathing
The technique of ujjayi breathing (ooh-JAH-yee prah-nah-YAH-mah ) is a technique that is used throughout yoga sequences (particularly in vinyasa and ashtanga practices) to help get the most energy we can from the air we breathe.
Yoga breathing exercises, called “pranayama” in Sanskrit, are an integral part of yoga practice. According to the Yoga Sutras, the ancient yoga text compiled by the sage Patanjali, pranayama is one of the classical Eight Limbs of Yoga. In addition to deepening your yoga practice, learning ways to calm and invigorate the body through breathing will greatly benefit your life off the mat.
Ujjayi means ‘upward surge of energy’ and this technique has a powerful effect on the entire bio-energy systems of the body:
- It encourages and promotes a deep absorption of vital energy into the bloodstream.
- The quality richness and chemical composition of the blood directly influences all the tissues fluids and nerve impulses of the body.
- This increases vitality.
The Technique:
- Begin seated in a comfortable position, allowing your body to relax.
- Inhale and exhale deeply through your mouth while you slightly constrict the base of your throat. Feel the air of your inhalations pass down the back of your throat. You will notice your breath making an “ocean” sound, softly moving in and out, like ocean waves.
- On your exhalations, slightly contract the back of your throat, as you do when you whisper. Softly whisper the sound, “hahh,” as you exhale. Imagine your breath fogging up a window.
- When you can comfortably control your throat during the inhalations and exhalations, gently close your mouth and begin breathing only through your nose. Keep the same constriction in your throat as you did when your mouth was open. You will continue to hear the “ocean” sound as you breathe through your nose. Direct the breath to travel down the back of the throat. Keep your mouth closed, but your lips soft.
- Concentrate on the sound of your breath; allow it to soothe your mind.
- Let your inhalations fill your lungs to their fullest expansion. Completely release the air during your exhalations.
- Start by practicing Ujjayi for five minutes while you are seated. As you begin your physical practice start to link your breath with your movement. As you begin to practice yoga postures (“asanas”), inhale with Ujjayi as you open and extend, then exhale with Ujjayi as you contract and fold forward.
- Release your Ujjayi breath when your practice is complete and before meditation.
The Benefits:
The resonance created by the breath, as well as the increase in length and depth of each breath has a deep effect on our whole practice. The subtlety made by the movement of breath through the windpipe has two benefits:
- The sounds aid in maintaing awareness, contact and focus on the breath.
- The vibration itself has a direct & soothing effect on the nervous system.
All vibration produces sound which acts like a mantra. It has been said that the breath can be seen as the mantra of life. The vibration creates inter-cellular communication through nerve tissue control, which interprets information received by our external senses to our inner being. This soothes the nervous system and reduces the stresses and strains of life. Not only that, but breath is life and therefore it follows that the more control we have over our breath, the greater the mastery we have of ourselves.