Mastering Ujjayi Breath: A Step-by-Step Guide to Ocean Breath Technique

Ujjayi breath, also known as Ocean Breath or Victorious Breath, is a foundational pranayama (breathing technique) in yoga. It involves a slight constriction in the back of the throat, creating a soft, ocean-like sound with each inhale and exhale. This technique promotes relaxation, focus, and internal heat, making it a powerful tool for both physical and mental well-being.

Benefits of Ujjayi Breath

• Calms the mind and nervous system
• Increases oxygen intake and improves circulation
• Builds internal heat and vitality
• Promotes focus and concentration
• Reduces stress and anxiety
• Supports mindful movement in yoga practice

Step-by-Step Instructions

1. Find a Comfortable Posture: Sit comfortably in a cross-legged position (Sukhasana) or in a chair with your spine straight.
2. Close Your Eyes: Gently close your eyes to turn your attention inward.
3. Awareness of Natural Breath: Take a few moments to observe your natural breath without trying to change it.
4. Simulate a Fogging Mirror: Imagine you are fogging up a mirror with your breath. Exhale as if you were saying "HA." Feel the gentle constriction in the back of your throat.
5. Close Your Mouth: Now, close your mouth and maintain that same gentle constriction in the back of your throat while breathing through your nose.
6. Listen to the Sound: You should hear a soft, ocean-like sound with each inhale and exhale. This sound is created by the slight constriction of the glottis (the opening between the vocal cords).
7. Inhale and Exhale: Inhale slowly and deeply through your nose, feeling the breath expand your chest and abdomen. Exhale slowly and completely through your nose, maintaining the Ujjayi sound.
8. Maintain the Rhythm: Aim for a smooth, even rhythm between your inhales and exhales. You can start with a 4-count inhale and a 4-count exhale, gradually increasing the length of your breath as you become more comfortable.
9. Focus on the Sound and Sensation: Keep your attention focused on the sound and sensation of the breath as it moves in and out of your body. If your mind wanders, gently bring it back to the breath.
10. Continue for 5-10 Minutes: Practice Ujjayi breath for 5-10 minutes, or longer as desired.
11. Release and Observe: After you finish, release the technique and observe the effects of the breath on your body and mind.

Tips for Practice

• If you're new to Ujjayi breath, it may take some practice to get the hang of it. Be patient with yourself and don't force the breath.
• The constriction in the throat should be gentle and subtle, not forced or strained.
• If you feel dizzy or lightheaded, stop the practice and return to your normal breath.
• You can practice Ujjayi breath anytime and anywhere, but it's especially beneficial before or during yoga practice.

Contraindications

Ujjayi breath is generally safe for most people. However, it's best to avoid this technique if you have:

• High blood pressure
• Heart problems
• Severe anxiety or panic attacks

If you're unsure whether Ujjayi breath is right for you, consult with a qualified yoga instructor or healthcare professional.