Ujjayi Breathing
The yoga breath that sounds like the ocean — and calms like it too
Ujjayi breathing — pronounced 'oo-JAI-ee' — is the foundational breath of vinyasa and ashtanga yoga. The name means 'victorious breath' in Sanskrit. You'll recognize it by its distinctive sound: a soft, ocean-like whooshing created by slightly constricting the back of the throat (the glottis) during both inhale and exhale.
This glottal constriction creates two effects. First, it slows airflow, naturally extending the breath cycle and activating the parasympathetic nervous system. Second, it creates a subtle back-pressure that increases intra-thoracic pressure, which stimulates baroreceptors and further enhances vagal tone. A 2017 study in the Journal of Alternative and Complementary Medicine found that ujjayi breathing reduced state anxiety and improved attention scores.
To practice: inhale slowly through the nose for 4-6 seconds while gently constricting the throat (imagine fogging a mirror with your mouth closed). Exhale through the nose for 4-6 seconds with the same constriction. The sound should be audible to you but not someone across the room. Maintain a steady, rhythmic pace.
Benefits
- Creates a meditative focal point through audible breath — reduces mind wandering
- Naturally slows breathing rate without counting — the constriction does the work
- Increases vagal tone and parasympathetic activation (JACM, 2017)
- Builds internal heat — traditionally used to warm the body during yoga practice
- One of the few techniques you can practice during physical activity
Frequently Asked Questions
How do I make the ujjayi sound?
Close your mouth. Imagine you're trying to fog a mirror, but keep your lips sealed and breathe through your nose. You should feel a slight constriction in the back of your throat and hear a soft, ocean-like sound. It should feel effortless — if you're straining, you're over-constricting.
Can I do ujjayi breathing without yoga?
Absolutely. Ujjayi is effective as a standalone breathing technique for calm and focus. Many people use it during work, before sleep, or during stressful moments. The yoga context is traditional, not required.
How long should I practice ujjayi?
Start with 5 minutes. Because ujjayi naturally slows the breath, even short sessions are effective. Many practitioners use it throughout an entire yoga class (60-90 minutes), but for standalone breathwork, 5-10 minutes is ideal.
Related Breathing Exercises