Ujjayi Breath: A Beginner's Guide to the Victorious Breath

Ujjayi is a calming pranayama characterized by a soft, hissing sound created by a slight constriction of the glottis during both inhalation and exhalation. "Uj" is a root meaning 'to conquer,' and "ujjayi" translates from Sanskrit as 'victorious' or 'breath of victory,' symbolizing control over the body, energy, and consciousness. This practice is also known as psychic breath due to its influence on awareness².

This pranayama stimulates the parasympathetic nervous system, relaxing the body and directing attention inward. The practice is recommended for people suffering from insomnia and mental overstrain. Individuals with heart problems and blood pressure issues should approach this practice³ with caution.

Inhalations and exhalations are done through the nose while simultaneously controlling the breath flow.

The soft, hissing sound arises from the slight constriction of the glottis, resembling the sound of waves or a light breeze. This sound is achieved by internally producing a hissing "ha" sound during both inhalation and exhalation, or a "so" sound during inhalation and a hissing "ha" sound during exhalation.

The constriction of the glottis lengthens and deepens both the inhalation and exhalation, which can serve as a separate object of concentration.

The sound effect enhances the awareness of the breath flow and sensations.

The versatility of this pranayama allows it to be performed in any body position (sitting, standing, lying down), in any place (for example, in transit), and at any time, as long as it is performed without breath retention (kumbhaka)²³.

Ujjayi in Ancient Yoga Texts

In the "Hatha Yoga Pradipika," ujjayi is listed as one of the main pranayamas (Chapter 2, verse 44). The technique of its performance and its effect on the body are described here (verses 51–53).

The "Gheranda Samhita" also considers this practice one of the main pranayamas (verse 5.46), noting that it "crowns all the others" (verses 5.66–67)⁴.

Swami Satyananda Saraswati and Swami Niranjanananda Saraswati point out that psychic breathing is an integral part of many yoga techniques⁵².

Preparation for Practice

1. Sit in a comfortable meditative pose.
2. Close your eyes and straighten your back. The crown of your head and spine should be elongated upwards, while the periphery of your body remains relaxed.
3. Position the tip of your tongue behind your upper teeth (nabhi mudra).
4. Concentrate on your breathing, being aware of each inhalation and exhalation.

Note:

Pranayamas begin with exhalation (rechaka) and end with inhalation (puraka). First, you must exhale completely, and then begin to perform the pranayama. Do not end the pranayama on an exhalation, but take a normal inhalation.

B. K. S. Iyengar³

Performing Ujjayi

1. Exhale all the air from your lungs.
2. Take a slow, deep breath through your nose. During the inhalation, slightly tense the muscles of your throat as if trying to create a soft "ha" sound (with your mouth closed).
3. Take a slow, deep exhalation with the same soft, hissing "ha" sound.
4. The breath should be full, even, and controlled.
5. Throughout the practice, maintain concentration on the breathing, the hissing sound, and, if possible, the sensations.

Tips for Beginners

• Start with 5–10 minutes, gradually increasing the duration.
• The sound should come from the throat, not the nose.
• Do not overstrain the muscles of the throat.
• Maintain awareness throughout the process.
• In the initial stage, establish an equal, comfortable duration for inhalation and exhalation, gradually extending them and aiming for deeper, slower breathing. As you master the pranayama, you can increase the duration of the exhalation, striving for a 1:2 ratio (exhalation twice as long as inhalation). It's important to listen to your body and not allow excessive tension.

• Overstraining the throat: Discomfort is a sign to lessen the pressure. There should not be excessive tension in the throat muscles.
• Too loud a sound: The breath should be quiet and soft, like the sound of waves. If the sound is loud, relax the throat and make the inhalation and exhalation softer. Smiling and relaxing the face and the space between the eyebrows will help to remove tension.
• Irregularity: Inhalations and exhalations should be even and controlled. Avoid a fast, abrupt tempo.
• Overexertion: Do not lengthen the breath beyond your capacity. Start with a comfortable duration, gradually increasing it to avoid overexertion.
• Lack of concentration: It is important to keep your attention on your breathing, sound, or sensations. Distractions can disrupt the rhythm and reduce the effectiveness of the practice.

This pranayama helps to deepen the practice of asanas, support rhythm and concentration. The most well-known styles of yoga that use ujjayi are vinyasa and ashtanga yoga.

Key Aspects:

• Synchronization of breath and movement: Makes the practice smooth and rhythmic. For example, inhalation accompanies extension or raising the arms upward, and exhalation accompanies a twist or forward bend.
• Creation of internal heat: Ujjayi warms up the muscles and joints, improves flexibility, and prevents injuries.
• Maintenance of mental concentration: The hissing sound serves as a focus for the mind, preventing distraction and deepening the meditative state.
• Balance and increased endurance: Deep, even ujjayi breathing helps to maintain balance in balancing and complex asanas, and also increases endurance, allowing you to hold body positions longer.

Features of Practicing Asanas with Ujjayi

• Even, deep breathing.
• Equal length of inhalation and exhalation.
• Vayu-nabhi-mudra (tongue touches the palate behind the upper teeth).

• Lying down (Shavasana), yoga nidra: Ujjayi helps to relax the physical body and calm the mind, directs the senses inward (pratyahara), and develops awareness of the subtle body.
• With agni-nabhi-mudra or khechari-mudra: Place your tongue in the center of the upper palate, or direct the tip of your tongue backward, toward the larynx. This variation provides insight into the subtle, pranic experience. Important: if you feel tiredness or tension in your tongue, relax it, take several cycles of breath without the mudra, then resume the mudra and continue the practice.
• With a mantra: Use, for example, the mantra "Om" (mentally pronounced during the exhalation) or "Soham" (during the inhalation — "so," during the exhalation — "ham").
• With breath retention (kumbhaka): After a full inhalation or exhalation, a short pause is made, which is gradually lengthened. Important: Mastering retention requires guidance from an experienced teacher.
• In combination with bandhas: The practice is enhanced with locks (bandhas): mula bandha (root lock), jalandhara bandha (throat lock). B. K. S. Iyengar recommends adding uddiyana bandha (diaphragmatic lock) at the advanced level³.Important: Mastering bandhas requires consultation with an experienced teacher.
• In meditation practice: The breath becomes more subtle, naturally becoming softer and deeper. The point of concentration can be the control of air movement in the center of the throat through a slightly constricted glottis.

Physiological Benefits

1. Improvement and strengthening of the respiratory system, increasing lung capacity.
2. Stimulation of blood circulation, enrichment of the blood with oxygen, improved tissue nutrition, and elimination of toxins.
3. Reduction of muscle tension, especially in the neck and shoulders.
4. Reduction of stress levels and improved well-being through activation of the parasympathetic nervous system.
5. Increased endurance and strength due to the optimization of the breathing process and increased energy.

Psychological Benefits

1. Reduced stress and anxiety: Even breathing and the calming sound help to reduce cortisol levels and relax the nervous system.
2. Increased concentration: The hissing sound and the sensation of flow focus the mind.

Energetic Benefits

1. Improved circulation of prana: Deep, controlled breathing ensures a freer flow of energy.
2. Stimulates the internal fire (agni), cleanses the body, and speeds up metabolism.

Practical Benefits

1. Develops awareness in the practice of asanas and strengthens the connection between breath and movement.
2. Prepares for meditation by relaxing the body and calming the mind.
3. Improves sleep due to the relaxing effect.

Despite the safety of ujjayi, there are limitations:

• Respiratory diseases in the acute stage: Acute bronchitis, pneumonia, asthmatic attack, upper respiratory infections (e.g., sinusitis, cold), chronic obstructive pulmonary disease (COPD) during exacerbation, severe nasal congestion, impaired normal breathing.
• Cardiovascular diseases: Uncontrolled hypertension, severe heart failure, pronounced arrhythmia.
• Mental disorders: People with mental illnesses or high stress may experience negative effects.
• Pregnancy: In the later stages, it is recommended to refrain from holding the breath and deeply extending the exhalation.

Precautions

• Medical consultation: If you have chronic diseases or doubts, consult a doctor.
• For beginners: Start practicing under the guidance of an experienced teacher.
• Gradual mastery: Do not rush to lengthen the inhalation and exhalation; add retention (kumbhaka) gradually when the ratio between inhalation and exhalation reaches 1:2.
• Comfort: Do not allow overexertion, discomfort, or dizziness.

The pranayama ujjayi, mentioned in the main texts of hatha yoga, is a powerful tool for calming the mind, managing energy, and achieving inner harmony. This versatile pranayama is suitable for both beginners and experienced practitioners.

Regular practice will help to make the practice more conscious and effective, deepening the connection with internal sensations. When starting the practice, it is important to study the contraindications and practice consciously, without excessive tension.