Pranayama Wednesday: Ujjayi Breath

Ujjayi Breath is sometimes called Ocean Breath because of the soft hissing sound on the exhale.

I logged on to zoom to teach chair yoga to my Mom. “Mom, we are going to start with breath work, I said. “Well, she replied,” I already know how to do that. I have been breathing for 83 years.” Sigh. On the one hand she is right, but in yoga, breathwork, is a tool for developing mindfulness and tapping into the parasympathetic, or relaxation branch, of the nervous system. Today, I will give some background on breath and go over the fundamental breath, Ujjayi, or Victorious, breath.

In Sanskrit, prana means life force and ayama means control or regulation. Pranayama is the fourth limb of Patanjali’s framework for the 8 limbs of yoga. So while asana, physical yoga, is one way of developing focus, the role of breath regulation must not be overlooked.

Why should you do pranayama? Sometimes, the physical body is tired or sick. Pranayama allows the continued practice of yoga in changing circumstances. Depending on the technique, breath regulation can calm, energize or balance the body. In a world that worships busyness, the calming effect of pranayama can be a boon to body and soul.

Tuning into the Breath

• Lie or sit comfortably as able

• Place one hand on the heart and one on the lower belly.

• Without changing the breath, where do you notice it the most? The nostrils, upper chest, ribs, belly? There is no right answer. You are just practicing noticing.

  Ujjayi Breath

• Ujjayi breath is a nasal breath, done with the mouth gently closed. Nasal breathing allows the air to be cleansed and warmed, making it more available to the body.

• Now with gently closed lips, inhale smoothly and slowly through the nose. Inhale for 6 seconds. Now, with lips still gently closed, exhale for 6 seconds. As you exhale, constrict the throat slightly creating a quiet hiss sound. The sound is like the breeze in the trees or the echo of the ocean.

• This breath is subtle. Ujjayi breath is like perfume. When you wear a perfume, only those near you should detect the fragrance. Same with Ujjayi breath, your neighbor on the adjacent mat may hear you breathe, but your buddy a few mats away should not.

  Breath work should never cause discomfort or anxiety. If you have concerns, check with your doctor before trying these techniques. The are many tools to develop mindfulness, if any breath technique makes you uncomfortable, do Tuning into the Breath instead.

  For further reading, check out these links: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3415184/

  https://www.yogajournal.com/meditation/5-reasons-to-practice-pranayama/