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Benefits Ujjayi Breathing for Yoga, Meditation, Improved Sleep Quality and Better Overall Health

Ujjayi breathing is a powerful and ancient practice that has been used for centuries in yoga, meditation, and spiritual well being.

It is said to help reduce anxiety, improve sleep quality, lower blood pressure, and increase lung capacity.and even boost overall health.

Ujjayi breath can also be beneficial for those looking to increase focus and awareness during mindfulness practices or physical exercise. In this blog post we will discuss the benefits of ujjayi breathing, different ways to practice, and how it can improve your overall health and vitality.

What is Ujjayi Breathing?

Ujjayi breathing, also known as "victorious breath" or "ocean breath", is a form of pranayama (yogic breathing exercises), characterized by a soft hissing sound produced with each inhalation and exhalation.

The technique is said to be inspired by the sound of the ocean waves.

Ujjayi employs a Bandha (muscular contraction) to close off the epiglottis, partially blocking airflow in and out of the lungs so that each inhale and exhale is met with resistance. This resistance causes the abdominal muscles to engage and helps to control the breath.

Ujjayi breathing is often used in yoga practices as it is thought to help focus attention on the breath and connect the practitioner with their practice. The movement of air through constricted passages creates both an audible and physical sensation, which can help keep practitioners focused in the present moment.

The Different Types of Ujjayi Breathing

There are two main types of Ujjayi breathing: Anuloma Viloma (alternate nostril breathing) and Nadi Shodhana (channel purification).

Anuloma Viloma is said to be helpful in balancing the mind and body, as well as promoting detoxification. To do this type of Ujjayi breathing, you will need to use your right hand to block off your left nostril while you inhale through your right nostril. Then, you will need to use your left hand to block off your right nostril while you exhale through your left nostril. You will then repeat this process with your left nostril blocked and right nostril open.

Nadi Shodhana is said to help calm the mind and nervous system. To do this type of Ujjayi breathing, you will need to alternate between blocking

off each nostril with your thumb as you inhale and exhale through the opposite nostril.

How to Do Ujjayi Breathing

Ujjayi breathing is a pranayama, or yogic breathing, technique that helps to control the breath. The breath is controlled by constricting the throat muscles to create resistance and then breathing through the nose. This resistance helps to slow the breathing down, so it develops an even, consistent rhythm, just like a metronome.

Ujjayi breathing can be used in yoga asanas, or poses, to help focus and lengthen the breath. It can also be used in meditation to help quiet the mind. In addition, ujjayi breathing has been shown to improve sleep quality and overall health.

To do ujjayi breathing, sit with your spine straight and close your eyes. Place your hands on your belly and take a deep breath in through your nose.

As you breathe in, constrict the muscles in the back of your throat so that you can hear a soft “hissing” sound with each inhalation.

Then, exhale slowly through your nose while relaxing the throat muscles. Repeat this for several minutes.

How Ujjayi breathing improves resting breath patterns leading to improved health

When we are at rest, our breathing should be slow and even. Unfortunately, many of us have developed poor resting breath patterns throughout our lives from not being taught to have awareness of our breath, especially in stressful situations, and this can lead to a number of negative consequences, including:

  • Increased Stress and Anxiety: Rapid, shallow breathing can trigger the body's stress response and increase feelings of anxiety.

  • Poor Oxygenation: When you breathe rapidly and shallowly, you are not taking in enough oxygen to support your body's needs, which can lead to feelings of fatigue and weakness.

  • Altered Heart Rate: Rapid, shallow breathing can affect your heart rate, causing it to increase and leading to feelings of palpitations and discomfort.

  • Impaired Cognitive Function: Poor oxygenation can also impact your brain function, leading to decreased focus and concentration.

  • Decreased Immune Function: Shallow breathing can also weaken your immune system, making you more susceptible to illness and infection.

Ujjayi breathing is a simple but effective way to improve your resting breath pattern and promote better overall health.

Slowing down the resting breath has numerous benefits for our bodies. It helps to lower blood pressure, increase oxygenation of the blood, reduce stress levels, improve digestion, and promote better sleep. In addition, Ujjayi breathing helps to focus the mind and calm the nervous system.

Ashtanga Yoga: The Best Way to Learn Ujjayi Breath

If you're looking to deepen your yoga practice, one of the most important things you can focus on is your breath. The breath is the foundation of yoga, and it helps to connect your mind and body in a powerful and transformative way.

And Mysore style Ashtanga Yoga is one of the best ways to learn correct yogic breathing, which can then be applied to all other practices and meditation. Mysore Ashtanga Yoga is a powerful practice and counting each Ujjayi breath is the guiding component for the flow.

It's used throughout the entire practice, from start to finish, and it helps to create a rhythm and flow that connects each movement to the next. This rhythm is what makes Ashtanga Yoga such a powerful and dynamic practice.

One of the great things about Ashtanga Yoga is that it's a set sequence of postures that you move through in a specific order. This structure makes it easier to learn Ujjayi breath and to use it consistently in your practice.

With other styles of yoga, it can be more challenging to learn Ujjayi breath, as you may be moving from one posture to another in a more random or improvisational way. You are also following the teacher’s rhythm of breath that they set for the whole class, rather than keeping your attention on your own breath and flowing with your own personal rhythm.

In Ashtanga Yoga, the focus is on moving with your breath, counting each breath in each posture and using your breath to guide each movement.

This helps to create a meditative and deeply grounding experience, and it makes it easier to develop a strong Ujjayi breath practice.

So if you're ready to take your yoga practice to the next level, give Ashtanga Yoga a try and see how it can help you to learn and deepen your Ujjayi breath practice.

Learning Ujjayi Breath is a total life game-changer!

Once you master Ocean breathing, you'll never forget it and can tap into it’s mystical powers anytime and anywhere.

If you're ever feeling anxious, or trying to relax your body or perhaps lying in bed and trying to fall asleep, this ancient yoga technique has got you covered.

Just close your eyes, take a deep inhale, exhale with a slight constriction in the back of your throat, keep your breathing steady and smooth, without forcing it. and let the stress melt away.

You’ll soon see how amazing how just a few focused Ujjayi breaths can bring you back to a state of peace, calm and serenity as well as help you fall into a deep restful sleep.


In order to maintain good health and well-being, it is important to breathe deeply and slowly, taking in full breaths that allow your diaphragm to expand and contract.

Ujjayi breathing is an incredibly powerful and versatile tool that can be used to improve your yoga practice, meditation practice, sleep quality, and overall health. Learning how to properly do Ujjayi breathing can help you get the most out of your yoga and meditation sessions while also providing you with a range of physical health benefits. With regular practice and consistency, ujjayi breathing has the potential to transform your life in many ways. If you are looking for something that will help you stay healthy and reduce stress then give ujjayi a try—you won't regret it!

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