Ujjayi Pranayama (Ocean Breath): Introduction, Steps, Benefits, Precautions, Expert Tips & Alterations

Introduction of Quality Ujjayi Pranayama

Ocean Breath (Ujjayi Pranayama) is most commonly used to support yoga postures, particularly Vinyasa style. With this breathing technique, you narrow the back of your throat to lengthen each breath cycle. Each inhalation and exhalation is long, full, deep and controlled. You can learn this breath while sitting in a comfortable cross-legged position. Once you get the hang of it, use it throughout your yoga practice.

Level: Beginner

Benefits

• Ocean Breath focuses and directs the breath, adding extra strength and focus to the asana practice.
• It increases oxygen consumption.
• Ujjayi has a balancing effect on the entire cardiorespiratory and nervous system.
• It releases feelings of stress, irritation and frustration and helps calm the mind and body.
• There are so many benefits with Ujjayi that add immense value to a simple practice.
• Slows the rate of breathing, which is said to improve longevity
• Cleanses and refreshes the nadis (subtle energy channels of the body)
• Infuses the mind and body with fresh prana (vital life force)
• Promotes mental clarity and focus Boosts the immune system Calms and rejuvenates the nervous system
• Promotes healthy sleep, controls snoring.
• Helps with thyroid problems, helps control high blood pressure and heart conditions.
• Improves the voice quality.

Steps of Ujjayi Pranayama

1. Sit up straight, relaxed shoulders away from your ears and close your eyes. Become aware of your breath in preparation for it, without trying to control it.
2. Begin to breathe in and out through your mouth once you have breathed through your nose.
3. Bring your awareness down your throat.
4. As you exhale, begin tightening the back of your throat (your glottis or soft palate) and slightly constricting the passage of air.
5. Imagine fogging up your glasses.
6. You should hear a soft hiss.
7. Once you are comfortable with exhaling, begin to use the same contraction of the throat as you inhale.
8. You should hear a faint hiss again. Hence the name of the breath: it sounds like the ocean. (It also sounds like Darth Vader.)
9. Once you’re able to control your throat on both the inhale and exhale, close your mouth and start breathing through your nose.
10. Continue applying the same toning to the throat that you did with your mouth open.
11. The breath will still make a sound going in and out through the nose.
12. This is the Ujjayi breath.
13. Now begin utilizing this breath while you are practicing.
14. If the teacher tells you to continue on the in-breath, make it an ujjayi in-breath.
15. Whenever you need a little something extra to help you hold a pose, remember and apply this breath.

Precautions to be taken

If you have breathing problems or a condition like asthma, this breathing pattern can be difficult. Make sure you’re breathing adequately and stop if you feel dizzy or light-headed. No discomfort should be felt when performing this exercise.

References

• https://www.verywellfit.com/ocean-breath-ujjayi-pranayama-3566763 

FAQs

What other terms are used for this pranayama?

• Hissing Breath,
• Victorious Breath,
• Darth Vader Breath

What is the goal of this pranayama?

The ultimate goal of this pranayama is to control breathing.

What modifications can be done during this pranayama?

Practice Ocean Breath frequently as you become more comfortable with the practice. You want to be able to employ it without stopping throughout your yoga sessions. Get feedback from your yoga teacher on whether you’re doing it right or need more hints or modifications. Advanced practitioners can try other variations with the right guidance. The use of muscle fasteners (bandhas), such as Throat blocking, for example, is an advanced technique, as is holding the breath (kumbhakas).

What is the science behind Ujjayi pranayama to increase oxygenation in the body?

1. A clinical study conducted by the Department of Neurophysiology at the National Institute of Mental Health and Neurosciences in Bangalore, India found that Ujjayi’s pranayama can increase your oxygen consumption by around 50% during Exercise. Your body is telling you that it wants to get as fast as possible from a pose, but with deep breathing, you say in response that everything is fine and you can hold it longer.
2. Another way to think about the Ujjayi breath is to think of your throat as a garden hose with the breath flowing through it like a trickle of water. Placing your thumb partially over the opening of the hose will increase the force of the water flowing through it. This is the same as what you do with your throat during Ujjayi breathing. The air that rushes in through your constricted throat is a powerful, directed breath that you can send to the parts of your body that need it during your practice.

What is the science behind Ujjayi Pranayama?

The ancient yogis and sages were very scientific in their approach to health and well-being. They recognized the close connection between breath and mind thousands of years ago and unlocked the hidden mysteries of yoga before the modern age invaded scientific discoveries and inventions. Ujjayi breathing generates internal heat. The friction of the air passing through the throat and lungs creates internal body heat. It is similar to a massage for the internal organs as the core is heated from within.

Ujjayi is also sometimes referred to as psychic breath because the mechanism of breathing has subtle effects on brain processes. Because of the partial narrowing of the throat, the lobes of the lungs must be maximally expanded to complete inspiration, and the rib cage and abdomen must be maximally contracted to complete expiration. Therefore, the unused capacity of the lungs is used, resulting in higher oxygen transfer.

The extended movement of the lungs increases the movement of blood, fluids, and nerve energy throughout the body in ways they normally wouldn’t unless we’re running. When we exercise, the muscles contract, but the same effect is achieved in Ujjayi by keeping the body’s muscles in a relaxed state. This is very beneficial.

The smaller opening due to the constriction lets less air through, which means that the breath lasts longer. Slow breathing is calming due to its connection with the parasympathetic nervous system. The vibrations in the larynx stimulate sensory receptors, which signal the vagus nerve to trigger a calming, slow-moving thought process.

What is the spiritual relationship to Ujjayi Pranayama?

The Ujjayi breath encourages the spontaneous and natural movement of energy from the practitioner’s root centre to the crown. The Ujjayi breath is a full body energetic experience that goes through the sushumna nadi or central energy channel that runs through the spine.

The warmth generated by Ujjayi breathing clears and unblocks the stagnant sushumna nadi and awakens it so that prana begins to flow smoothly. The whisper becomes an acoustic signal that anchors our attention, making the breath the heart of our practice. When we focus on the sound of our breath (nadanusandhana), our practice easily transforms into a dharana, and this can lead to effortless meditation.