All About Ujjayi Breathing: How to Practice Ujjayi Pranayama

Ujjayi breathing or Ujjayi Pranayama is a type of yoga breathwork that slightly constricts the back of the throat to create resistance as air passes through the body. Ujjayi breathing comes from the Sanskrit word for “victory” and is sometimes referred to as victorious breath. Ujjayi breathing creates a snore-like sound that can be soothing for some practitioners.

Pranayama breathwork is one of eight limbs (or philosophies) discussed in Patanjali's Yoga Sutras. "Prana" is a Sanskrit word for “life force” or “vital energy” while “ayama” means “stretching.” Unlike other forms of Pranayama breathing exercises, which are primarily done in seated positions, you can practice ujjayi breathing during asanas or yoga poses.

Follow this step-by-step guide to practice this yoga breathing technique:

1. 1. Constrict the back of your throat. Close your mouth and tighten the muscles in the back of your throat as if sipping from a thin straw.
2. 2. Take a deep breath. Inhale deeply to fill your lungs with air.
3. 3. Breathe out. Slowly exhale through your nostrils while constricting your throat. Keep your mouth closed. This passage of air through your nose will create the ujjayi sound, which can sound like snoring or ocean waves.
4. 4. Repeat this process. Repeat the inhalation and exhalation, ensuring your breath is long and smooth.

Ujjayi breathing is beneficial to beginner yoga practitioners and experienced yogis alike. You can use ujjayi breath to achieve the following:

1. 1. Strengthen your breath. Ujjayi breathing can strengthen your lung capacity and your diaphragm muscle, helping you to breathe more effectively during asana practice.
2. 2. Increase your internal body heat. The slight constriction of the throat and the friction of air passing through your nose helps to build body heat.
3. 3. Focus your attention. The repetitive breathwork has a meditative quality and can help you focus on the present moment.
4. 4. Soothe anxiety and reduce stress. Ujjayi breathwork can help calm the nervous system and reduce high blood pressure.
5. 5. Improve endurance. Focusing on breathwork can help you hold yoga poses for more extended periods. This is important for the physical practice of many styles of yoga, including ashtanga yoga, vinyasa yoga, and hatha yoga.

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