Find Calm and Focus with Ujjayi Breath: A Comprehensive Guide to This Yogic Breathing Technique

The Power of Ujjayi Breath: Enhancing Your Yoga Practice with Controlled Breathing

Yoga is a practice that combines physical movement with breathing techniques, helping individuals to find calm, focus, and overall vitality. One such breathing technique that is commonly used in yoga practices, especially in vinyasa or flow-based classes, is ujjayi breath. This type of breathwork involves a slight constriction of the back of the throat, creating a soft “ocean” sound in the back of the throat as we inhale and exhale through the nose. Ujjayi breath is also known as “victorious breath” or “diagrammatic breathing” and has numerous benefits for both the body and mind.

Improving Concentration and Endurance

Ujjayi breath is known to improve concentration and endurance while increasing the ability to flow gracefully. As we slow down the rhythm of each breath, it has a soothing effect on our nervous system. This, in turn, releases tensions in our body, helping us to feel more relaxed. This slow and deep style of breathing strengthens our lungs and diaphragm, while allowing a deeper intake of oxygen and full expulsion of carbon dioxide, thus enriching the blood.

Controlled Breathing

To breathe softly and calmly requires more control than being loud. You need to slow down the passage through which the air travels to take longer breaths. The narrower the tunnel, the longer you will take to fill up completely with air. Ujjayi breath requires a particular type of breathing that involves control and focus, and its goal is to create a smooth, even flow of breath while also helping to cultivate a sense of focus and concentration.

Synchronization of Movement and Breath

Ujjayi breath is commonly used in yoga practices, especially in vinyasa or flow-based classes. It can help us synchronize our movements with our breath, creating a sense of flow and ease in our practice. It can also help us to stay focused and present as we pay attention to the sound and rhythm of our breath.

Incorporating Breathwork into Your Practice

To incorporate ujjayi nto your yoga practice, start by focusing your attention on your breath. Take deep, slow breaths, allowing your belly to expand as you inhale and contract as you exhale. Once you have established a steady breath, begin to incorporate ujjayi breathing by slightly constricting the back of your throat as you inhale and exhale through your nose, creating a soft “ocean” sound in the back of your throat. As you move through your yoga practice, focus on synchronizing your movements with your breath, allowing your breath to guide your movement and flow.

Focus Intention: What seed are you tending? What roots are you nourishing? Bring your attention back to the earth. Start with a strong foundation from the ground up. Go inside, inhale nourishment. On your exhale; let the tension go and dissolve into the earth, let go everything you are ready to let go.

Yoga Sequence for Incorporating Breathwork

Here is a yoga sequence that incorporates both ujjayi and deep belly breathing:

1. Inhale, cow exhale, Downward Dog 3 times.
2. Wide leg Downward Dog/ adho mukha shvanasana, hold for 5 breaths.
3. Inhale, Downward Dog on tip toes (lift heel), Exhale heel to floor.
4. Inhale flat back, exhale round spine into forward fold 5 times.
5. Inhale Standing tall, reach arms up, exhale, chair pose/ Utkatasana.
6. Inhale, chair pose, reach arms up, exhale reach arms back palms up